American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 15:00] BAND STRETCH 0:20 Hinging Lat Stretch 0:20 Lunging Lat Stretch 0:20 Standing Overhead Lat Stretch 0:20 Lunging Overhead Lat Stretch 0:20 Bent Arm Pec Opener 0:20 Straight Arm Pec Opener [Coach: before stretching the other side have athletes lift...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:20 Low Box Step Ups 0:20 Jumping Jacks 0:20 Standing Straddle Stretch to Inchworm 0:20 Active Spiderman 0:20 Updog to Down Dog 0:20 High Box Step Ups 0:20 Hops in Place 0:20 Alternating Quad Stretch 0:20 Standing Overhead Reach...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 100m Run at an Easy Pace 0:20 Knuckle Drags 0:20 Alternating Quad Stretch 0:20 Alternating Step Back Lunge + Rotation 0:20 Overhead Tricep Stretch (each side) 100m Run 0:10 Standing Straddle Stretch into Inchworm into 3 Push Ups 0:10...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 2 Rounds. . . 0:15 Band Pull Aparts 0:15 Banded Strict Press 0:15 Inchworm 0:15 Lying Chest Opener Stretch 0:15 Single Leg Glute Bridges (each side) Hip Stretches (all on one side then all on the other) 0:20 Static...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 1:00 Easy Pace Rowing 0:20 Active Spiderman 0:20 Lying Chest Opener Stretch 0:20 Updog to Downdog 0:20 Standing Straddle Stretch 0:20 Frog Hops 0:20 Slow Burpees SPECIFIC WARM UP [8:00 – 15:00] ROW [Coach: today we want athletes to...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 13:00] [5:00] Buddy Rowling (Bike) 500 Meters Every meter over/under 500 = 1 Burpee (cap at 10) LINE DRILLS 20ft. Knee Hugs 20ft. Knuckle Drags 20ft. Quad Walk 20ft. Cradle Walk 20ft. Walking Spiderman 20ft. Side Lunge 20ft. Skips 20ft....Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP [5:00 – 12:00] WALL BALLS 0:15 Slow Squats to Med Ball 0:15 Med Ball Cleans 0:15 Med Ball Push Press 0:15 Med Ball Thrusters [Coach: today athletes should focus on fast transitions. Athletes can take 3 big breaths walking over to their...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] AMRAP 3: 10 Alternating Box Step Ups 10 Straight Leg Sit Ups 5 Cal Bike 0:20 Updog to Downdog 0:20 Active Spiderman 0:20 Pigeon Pose 0:20 Pigeon Pose 0:20 Inchworm to Push Up 0:20 Active Samson SPECIFIC WARM UP...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:20 PVC Assisted Leg Swing Forward/Back 0:20 PVC Assisted Leg Swing Forward/Back (other leg) 0:20 PVC Assisted Leg Swing Side to Side 0:20 PVC Assisted Leg Swing Side to Side (other side) 0:20 PVC Pass Throughs 0:20 PVC Around The World 0:20...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 1:00 Row Easy Pace 0:30 Active Spiderman 0:30 Updog to Downdog 0:30 Pigeon Pose (0:15 each side) 1:00 Moderate Pace Row 0:30 Active Samson 0:30 Alternating Quad Stretch 0:30 Arm Circles (0:10- forward, backward, swings across the chest) SPECIFIC...Read More