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

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