American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 12:00] Line Drills: 20ft. Knee Hugs 20ft. Knuckle Drags 20ft. Quad Walk 20ft. Cradle Walk 20ft. Walking Spiderman 20ft. Side Lunge 20ft. Skips 20ft. Butt Kicks 20ft. High Knees 20ft. Side Shuffle L/R 20ft. 1/2 Speed Runs 20ft. 3/4 Speed...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 15:00] MOBILITY 0:30 Spiderman Stretch 0:30 Runners Lunges 0:30 Adductor Stretch 0:30 Pigeon Pose [all on one leg then all on the other] 1:00 Squat Hold ACTIVATION 2 Rounds. . . 0:30 Single Leg Hip Bridge (0:15 each side) 1:00...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP 0:30 Jumping Jacks 0:30 Knuckle Drags 0:30 Alternating Quad Stretch 0:30 Single Unders 0:30 Downdog 0:30 Active Spiderman 0:30 Single Unders 0:30 Ankle Circles BIKE 1:00 Bike 0:40 Workout Pace Bike 0:20 Recovery Pace Bike 0:40 Workout Pace Bike 0:20 Recovery Pace...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Inchworm to Push Up 0:30 Active Spiderman 0:30 Child’s Pose (walking hands left to right) 0:30 Kneeling Forearm Stretch 0:30 PVC Pass Through 0:30 PVC Around the World (0:15 clockwise/counterclockwise) 0:30 PVC Lat Stretch (each side) TECHNIQUE &...Read More
American Fit Co Northwest – CrossFit Partner Workout Metcon (AMRAP – Reps) AMRAP 20: Max Unbroken Dumbbell Bench (each) Max Unbroken Strict Pullups (each) 1 Lap Farmer’s Carry *each break 10 pushups each partner Dumbbells – (50’s/35’s) Metcon (No Measure) 5 Sets of 10: You go, I go Bicep Curls Skull Crushers Lat Pull Downs...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 5 sets: :40 row, bike, ski, run :20 rest 2 sets 10 alternating Spiderman stretch 10 alternating knee to opposite elbow in plank 10 sit-ups 10 staggered-stance good mornings 20 jumping jacks BAR-FACING BURPEE REVIEW 2 sets :20 bar-facing burpees (Use the “step-down and up”...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 12:00] 2:00 Easy Row 0:30 Active Spiderman 0:30 Dive Bombers 1:00 Moderate Row 0:30 Active Samson 0:30 Alternating Quad Stretch 0:30 Fast Row 0:30 Alternating Side Lunge 0:30 Alternating Cradle Stretch SPECIFIC WARM UP [12:00 – 22:00] “GOAT DAY” Athletes...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP BANDED STRETCHES 0:30 PVC Pass Throughs 3 position shoulder stretch All stretches 0:30 on one side then all on the other 0:30 PVC Pass Throughs LOWER BODY MOBILITY 10 PVC Overhead Squats 0:30 Spiderman Stretch 0:30 Runners Lunge (focus on stretching ankle)...Read More
