American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:20 Child’s Pose 0:20 Downdog 0:20 Active Spiderman 0:20 Alternating Side Lunge 0:20 Slow Air Squats 0:20 Arm Circles Backwards 0:20 Dead Hang from Pull Up Bar TECHNIQUE & BUILD [8:00 – 15:00] 10 Scap Retractions 10 Mini Kip...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP PVC 0:20 PVC Pass Throughs 0:20 PVC Around The World (clockwise) 0:20 PVC Around The World (counterclockwise) 0:30 PVC Standing Lat Stretch 0:20 Inchworm to Push Up 0:20 Active Spiderman 0:20 Active Samson 0:30 Child’s Pose TECHNIQUE & BUILD EMPTY BARBELL 5...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARMUP 2 Rounds: :30 Bike Partner Plank Hold :30 Bike Partner Bottom of Pushup Hold :30 Bike Partner Band Pull Aparts TECHNIQUE & BUILD 3 Negative Bench Press (0:03 on the way down) 3 Pausing Bench (0:03 pause at bottom) Give Teams [4:00] to...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Glute Bridges [Coach] athletes to reach full hip extension 0:30 Plank 0:30 Updog to Downdog 0:30 Active Spiderman 0:30 Left Side Plank 0:30 Right Side Plank 0:30 Standing Straddle Stretch [Coach] athletes can walk hands back and forth...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP [5:00 – 12:00] 0:20 Downdog 0:20 Active Spiderman 0:20 Alternating Quad Stretch 300 Meter Bike 0:20 Active Samson 0:20 Knuckle Drags 0:20 Alternating Cradle Stretch 300 Meter Bike Recovery Flow Metcon (No Measure) AMRAP 25: Bike Meters *every 5:00 starting at 0:00...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [3:00 – 5:00] 2:00 Moderate Pace Row [Coach] Arms stay straight until legs extend TECHNIQUE & BUILD [5:00 – 13:00] EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Press and Reach 5 Deadlifts 5 Front Squats POWER...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Push Up to Downdog 0:30 Mountain Climbers 0:30 Activer Spiderman 0:30 Slow Air Squats 0:30 Alternating Quad Stretch 0:30 Active Samson MOBILITY 1:00 Pole/Rack/Rig Assisted Squat Hold 0:30 Dead Hang from a Pull Up Bar TECHNIQUE & BUILD...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Inchworm to Push Up 0:30 Downdog 0:30 Active Spiderman 0:30 Pigeon Pose (L) 0:30 Pigeon Pose (R) 0:30 Knuckle Drags 0:30 Alternating Quad Stretch 0:30 Arm Circles (0:10 backwards, 0:10 across the chest, 0:10 trunk twist) 0:30 Jumping...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Alternating Quad Stretch 0:30 Active Samson 0:30 Inchworm to Push Up 0:30 Updog to Downdog 0:30 Active Spiderman 0:30 Pigeon Pose (0:15 each side) MOBILITY 1:00 Couch Stretch (L/R) SPECIFIC WARM UP [10:00 – 25:00] EMPTY BARBELL 5...Read More

American Fit Co Northwest – CrossFit Strength Back Squat (6×4 @ 75% of 5RM) Partner Metcon ADDITION BY SUBTRACTION (Time) 3 Rounds For Time: 1,000 Meter Run (Together) 30 Bar Muscle-ups (Partition However) 50 Hang Power Cleans (155/105) (Partition However) [Time Cap: 35 Minutes]Read More