American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:20 Active Spiderman 0:20 Updog to Downdog 0:20 Active Samson 0:20 Alternating Quad Stretch 0:20 Knuckle Drags 0:20 Arm Circles (forward and backward) 0:20 Across The Chest Arm Swings Strength Warm-up (No Measure) POWER CLEAN TEACHING -Set Up: neutral...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 15:00] 0:30 Box Step Ups 0:30 Active Samson 0:30 Lateral Box Step Ups (switch at 0:15) 0:30 Active Spiderman 0:30 Box Step Overs 0:30 Downdog 0:30 Pigeon Pose (each side) 0:30 Alternating Side Lunge 0:30 Russian Baby Maker Strict Press...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 13:00] 1:00 Row 0:30 Glute Bridges 0:30 Plank 1:00 Row 0:30 Single Leg Glute Bridges (0:15 each side) 0:30 Hollow Hold 1:00 Row 0:30 Glute Bridge Walk Outs 0:30 Straight Leg Sit Ups 0:20 Active Spiderman 0:20 Push Up to...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 15:00] 3 Rounds. . . 0:40 Bike Moderate Pace 0:20 Bike Recovery Pace 0:40 Bike Hard Pace 0:20 Bike Recovery Pace 0:40 Bike Max Effort Pace 0:20 Bike Recovery Pace 20 Bodyweight Glute Bridges TECHNIQUE & BUILD [15:00 – 22:00]...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 12:00] 3 Rounds 0:30 Alternating Box Step Ups 0:30 Stretch 0:30 Air Squats to Med Ball 0:30 Stretch Dynamic Stretches Round 1: Active Samson/Alternating Quad Stretch Round 2: Active Spiderman/Downdog or Calf Stretch on Box Round 3: Elevated Runners Lunge...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 13:00] 0:20 Downdog 0:20 Active Spiderman 0:20 Knuckle Drags 0:20 Alternating Quad Stretch AMRAP 6: P1: 5 Lying Knee Tucks + In Time Remaining. . . Single Dumbbell Farmer’s Hold (switch arms every 0:20) P2: 200 Meter Run SPECIFIC WARM...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARMUP 1:00 Row 5 Walkouts 10 Spiderman Lunge and Reach 1:00 Row 10 Downdog to Pushup 10 Samson Stretch 1:00 Row 10 Good Mornings 10 Strict Press EMPTY BARBELL 4 Pausing Deadlifts (0:03 pause at mid shin) [Coach: mixed grip, feet under hips, feet...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Bike 0:30 Active Spiderman 0:30 Downdog 0:30 Alternating Side Lunge 0:30 Active Samson 0:30 Pole/Rig/Rack Assisted Squat Hold 0:30 Alternating Quad Stretch 1:00 Bike TECHNIQUE & BUILD EMPTY BARBELL 0:15 Good Mornings 0:15 Elbow Rotations 0:15 Back Squats 0:15 Strict Press...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:30 Active Spiderman 0:30 Push Up to Downdog 0:30 Child’s Pose (hands L, R, C) 0:30 PVC Pass Throughs 0:30 PVC Around The World (0:15 clockwise, 0:15 counterclockwise) 0:30 PVC Snatch Grip Deadlifts TECHNIQUE & BUILD [8:00 – 12:00]...Read More

American Fit Co Northwest – CrossFitRead More