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

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