American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Lay and Pray 0:30 Child’s Pose 0:30 Half Kneeling Rocking Adductor Stretch (each side) 0:30 Bodyweight Hip Bridges 0:30 Single Leg Hip Bridges (switch sides at 0:15) 0:30 PVC Pass Throughs 0:30 PVC Around The World (switch directions...Read More

American Fit Co Northwest – CrossFit Open Prep Metcon (No Measure) On the Minute x 30: Odd Minute: Machine Calories Even Minute: “Goat” Movement of Choice *”Goat” is a word used in CrossFit to describe a movement that is challenging for us *Today is geared towards “practice” and dialing in mechanics at a controlled heart...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 2 Rounds. . . (w/ band) 0:30 Lateral Steps 10 Standing Fire Hydrants (each side) 3 Pausing Squats (0:10 pause in the bottom) [NO BAND] 2 Rounds. . . 0:20 Glute Bridges 0:20 Hollow Body Rocks 0:20 Slow Air Squats HIP STRETCHES...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Jumping Jacks 0:30 Butt Kickers in Place 0:30 High Knees in Place 0:30 Active Samson 0:30 Knuckle Drags 0:30 Alternating Quad Stretch 0:30 Alternating Side Lunge 0:30 Downdog 200 Meter Run [Coach: if athletes find it hard to...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 10LBS BUMPER PLATE 0:20 Good Mornings (hugging plate) 0:20 Ground to Overhead 0:20 Inchworm to Push Up 0:20 Single Leg Deadlift (same side) 0:20 Single Leg Deadlift (other side) 0:20 Active Samson 0:20 Downdog TECHNIQUE & BUILD [8:00 –...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:20 Jumping Jacks 0:20 Knuckle Drags 0:20 Alternating Quad Stretch 0:20 Mini Hops 0:20 Inchworm 0:20 Downdog 0:20 Jumping Double Taps 0:20 Active Samson 0:20 Alternating Side Lunge SPECIFIC WARM UP 20 Single Unders [Coach: hands stay by “pockets”] 10 Frog Hops...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP [5:00 – 21:00] 2 Rounds. . . 0:20 Inchworm 0:20 Updog to Downdog 0:20 Glute Bridges 0:20 Single Leg Glute Bridges 0:20 Toe Touches EMPTY BARBELL 10 Good Mornings (0:05 tempo) [Coach: neutral spine; open chest] 10 Scap Retractions BUILD EMPTY BARBELL...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 1:00 Row Easy Pace 0:20 Active Samson 0:20 Alternating Quad Stretch 0:20 Push Up to Downdog 1:00 Row Moderate Pace SPECIFIC WARM UP [8:00 – 17:00] SINGLE DUMBBELL BOX STEP UPS 10 Box Step Ups 10 Single Dumbbell Box...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 3 Rounds. . . 5 Cal Bike 10 Empty Barbell Deadlifts Round 1: 6 Active Spiderman (active spiderman each side) Round 2: 6 Active Samson Round 3: 5 Inchworm to Push Up TECHNIQUE & BUILD [10:00 – 18:00] EMPTY...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:20 of. . . Jumping Jacks Arm Circles Forward Arm Circles Backward Horizontal Arm Swings (across the chest) Alternating Overhead Tricep Stretch Knuckle Drags in Place Alternating Quad Stretch Active Samson Empty Barbell Strict Press TECHNIQUE & BUILD [10:00...Read More