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
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 16:00] 500 Meter Row (cap at 2:30) 0:30 Active Samson 400 Meter Row (cap at 2:00) 0:30 Inchworm to Push Up 300 Meter Row (cap at 1:30) 0:30 Lying Chest Opener Stretch 200 Meter Row (cap at 1:00) 0:30 Squat...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP [5:00 – 10:00] 0:15 Alternating Quad Stretch 0:15 Knuckle Drags 0:15 Inchworm to Push Up 0:15 Down Dog 100m Row 10 Scap Retractions (from Pull Up Bar) 3 Strict Pull Ups 3 Strict Knee to Chest 100m Run 100m Row 1 Half...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Mountain Climbers 0:30 Active Spiderman 0:30 Straight Arm Burpees 0:30 Push Up to Downdog 0:30 Slow Burpees 0:30 Active Samson 0:30 Burpees 0:30 Alternating Quad Stretch 0:30 Knuckle Drags 0:30 Arm Circles (0:10 forward, 0:10 backward, 0:10 across...Read More
