American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) Partner 1: 1:00 Row Partner 2: 10 Scap Pullups + 10 Kip Swings Partner 1: 1:00 Bike Partner 2: :10 Ring Support + 5 Pushups Partner 1: 1:00 Row Partner 2: 10 Air Squats Partner 1: 1:00 Bike Partner 2: 10 Pass Throughs/Good Mornings Build...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) WARM UP 0:30 Row Easy Pace 0:30 Active Samson 0:30 Row Moderate Pace 0:30 Inchworm 500 Meter Row Workout Pace 0:20 Downdog 0:20 Single Unders 0:20 High and Slow Single Unders 0:20 Double Taps 20 Double Unders 10 Unweighted Box Step Ups 10 Weighted Box...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP 0:10 Pull Up Bar Dead Hang 0:30 High Plank Shoulder Taps 0:30 Updog to Downdog 10 Pull Up Bar Scap Retractions 0:30 High Plank Scap Retractions 0:30 Supine Scap Retractions 5 Push Ups 3 Strict Pull Ups [Coach: strict movement, pull chest...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP [5:00 – 15:00] 1:00 Bike 0:30 Active Samson 0:30 Downdog 0:30 Mountain Climbers 0:30 Alternating Chest Opener Stretch 0:30 Fast Pace Bike 0:30 Inchworm 0:30 Frog Hops 5 Slow Burpees BIKE 15/12 Calorie Bike -The monitor is going to give athletes feedback...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 12:00] 1:00 Row Easy Pace 0:30 Inchworm to Push Up [Coach: athletes should focus on stretching hamstrings] 0:30 Standing Straddle Stretch (athletes can walk hands back and forth between feet) 1:00 Row Moderate Pace [Demo: legs extend, slight lean back,...Read More

American Fit Co Northwest – CrossFitRead More

American Fit Co Northwest – CrossFitRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 2:00 Bike 0:30 Alternating Quad Stretch 0:30 Alternating Side Lunge 0:30 Active Samson 0:30 Pole/Rig/Rack Assisted Squat Hold 0:30 Ankle Stretch (on the wall or bike base) SPECIFIC WARM UP [10:00 – 15:00] AIR SQUAT [Coach]: -Feet under shoulders...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 12:00] 10-9-8-7-6-5-4-3-2-1: High Plank Shoulder Taps Glute Bridges [5 Minute Time Cap] 0:30 Lying Chest Opener Stretch (each side) 0:30 Inchworm to Push Up 0:30 Active Spiderman 0:30 Child’s Pose TECHNIQUE & BUILD [12:00 – 20:00] LIGHT DUMBBELL 10 Alternating...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:30 PVC Pass Throughs 0:30 PVC Around The World (0:15 each direction) 0:30 Alternating Side Lunge 0:30 Active Samson 0:30 Slow Air Squats 0:30 Rig/Pole/Rack Assisted Squat Hold TECHNIQUE & BUILD PVC 10 Good Mornings 5 Pausing Cleans (:03...Read More