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
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2 Rounds. . .with band 10 Lateral Steps (each side) 5 Pausing Squats (0:03 at the bottom) 10 Standing Fire Hydrants (each side) 0:30 Hip Bridges MOBILITY (All Stretched on One Side) 0:20 Static Spiderman 0:20 Static Lunging Hip flexor Stretch (drop back knee from...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 1:00 Bike 0:20 Downdog 0:20 Active Spiderman 0:20 Alternating Quad Stretch 1:00 Bike 0:20 Active Samson 0:20 PVC Pass Throughs 0:20 PVC Around The World MOBILITY 1:00 PVC Standing Lat Stretch SPECIFIC WARM UP [10:00 – 25:00] 30 Single...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Plank (elbows) 0:30 Mountain Climbers 0:30 Active Spiderman 0:30 Frog Hops 0:30 Alternating Hamstring to Squat Hold Stretch 0:30 Slow Burpees 1:00 Pigeon Pose (each side) SPECIFIC WARM UP [10:00 – 26:00] EMPTY BARBELL 10 Good Mornings 5...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:20 Alternating Reverse Lunges 0:20 Alternating Quad Stretch 0:20 Alternating Side Lunge 0:20 Air Squats 0:20 Active Samson 0:20 Active Spiderman 0:20 Glute Bridges 0:20 Push Up to Downdog 0:20 High Plank Shoulder Taps 0:20 Frog Hops 0:20 Slow...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 Alternating Quad Stretch 0:30 Alternating High Kicks 0:30 Single Unders 0:30 Active Samson 0:30 Inchworm to Push Up 0:30 Single Unders 0:30 Knuckle Drags 0:30 Standing Straddle Stretch TECHNIQUE & BUILD [10:00 – 20:00] EMPTY...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP [5:00 – 12:00] BIKE 3 Rounds. . . 0:45 Moderate Pace 0:15 Sprint Pace MOBILITY 0:30 Active Samson 0:30 Alternating Quad Stretch 0:30 Inchworm to Updog ABMAT SIT UPS [Coach: butt stays in contact with the floor throughout the movement, shoulders over...Read More
