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
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 5 Rounds. . . 0:20 Jump Rope 0:10 Transition 0:20 Stretch Inchworm to Push Up Downdog Active Spiderman Active Samson Quad Stretch 0:10 Transition TECHNIQUE & BUILD [10:00 – 24:00] EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) Partner Rowling Game AFCO TEAM WOD Metcon (Time) Teams of 3: Buy In: 100/80 calorie Bike Partners hold starting clean weight in top of deadlift 30-24-18-12-6 Sync Burpees Squat Cleans Round of 30: (135/95) or 55% Round of 24: (165/115) or 65% Round of 18:...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) :45 run, row, bike, ski, or jump rope -then- Set 1 | 5 inchworm + push-ups Set 2 | 15 air squats Set 3 | 5 burpees Set 4 | 15 overhead squats (PVC) 1 set: 10 hip crossovers 10 leg swings/leg 10 dive-bomber push-ups...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 12:00] 2:00 Easy Bike 0:30 Active Spiderman 0:30 Dive Bombers 1:00 Moderate Bike 0:30 Active Samson 0:30 Alternating Quad Stretch 0:30 Fast Bike 0:30 Alternating Side Lunge 0:30 Alternating Cradle Stretch SPECIFIC WARM UP [12:00 – 22:00] “GOAT DAY” Athletes...Read More
