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

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