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

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 0:30 Child’s Pose 0:30 Puppy Pose 0:30 Lay and Pray 0:30 Arm Swings/Circles 0:30 Alternating Quad Stretch 0:30 Alternating Side Lunge 0:30 Alternating Cossack Squats 0:30 Squat Hold TECHNIQUE & BUILD [9:00 – 25:00] EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5 Back Squats...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 0:30 Row 0:15 High Plank 3 Push Ups 10 Thin Band Pull Aparts 0:30 Row 0:15 High Plank Scap Retractions 3 Push Ups 10 Thin Band Pull Aparts 0:30 Row 0:15 High Plank Shoulder Taps 3 Push Ups 10 Thin Band Pull Aparts MOBILITY 0:30...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2 Rounds of. . . 0:30 Easy Pace Row 0:30 Moderate Pace Row 0:30 Sprint Pace Row 0:30 Rest TECHNIQUE & BUILD [9:00 – 26:00] EMPTY BARBELL 0:15 Good Mornings 0:15 Elbow Rotations 0:15 Back Squats 0:15 Strict Press 0:15 Deadlifts 0:15 Muscle Cleans 3...Read More

American Fit Co Northwest – CrossFit Partner Metcon Metcon (Time) 100 Calorie Bike 100 Deadlifts (225/155) 100 Bench Press (155/105) 100 Calorie Row *split reps with partner Metcon (No Measure) 4 Supersets of: 10 Strict Pullups 5 Barbell Bent Over Rows (overhand) 5 Barbell Bent Over Rows (reverse) 4 Supersets of: 12 Close Grip Bench...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP PVC 0:30 PVC Pass Through 0:30 PVC Around The World 0:30 PVC Standing Lat Stretch (each side) 0:30 PVC Pass Through 2 Rounds of. . . 1:00 Rig/Rack Assisted Squat Hold 4 Alternating Quad Stretch 4 Slow Air Squats 10 Scap Retractions...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP 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 Runs *BIKE 1:30...Read More