American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP • 200 meter walk • 200 meter easy jog DYNAMIC FLEXIBILITY • Leg swings (10 right leg front to back, left, right side, left side) • Ankle rotations (10 right & left ankle, clockwise and counter clockwise) • Side high knee karaoke...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 10LBS PLATE 0:15 Plate Hops (jumping jack feet) 0:15 Eccentric Plate Squats (press plate out on the way down; 0:05 on the way down) 0:15 Plate Ground to Overhead (rapid hip extension) 0:15 Pausing Plate Squats (0:03 in the...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:15 Dead Hang from the Pull-Up Bar 0:30 Inch Worm to Push Up 0:30 Downdog 0:15 Scap Retractions on Pull-Up Bar 0:30 Child’s Pose 0:30 Active SPiderman 0:15 Little Kip Swings 1-3 Strict Pull-Ups PART 1 [10:00 – 20:00]...Read More

American Fit Co Northwest – CrossFit Warm-up () Partner Metcon HUBIE HALLOWEEN (Time) 1031m Bike 10 Sync Burpees 31 Med Ball Situps 10 Sync Burpees 31 Box Jumps (24/20) 10 Sync Burpees 31 Wallballs 10 Sync Burpees 31 Pull-ups 10 Sync Burpees 31 Med Ball Cleans 10 Sync Burpees 31 Handstand Pushups 1031m RowRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] PVC 0:30 Mountain Climbers 0:30 Active Spiderman 0:30 Standing Straddle Stretch 0:30 PVC Pass Through 0:30 PVC Around the World 0:30 PVC Snatch Grip Deadlift TECHNIQUE & BUILD [8:00 – 24:00] EMPTY BARBELL 5 Barbell Good Mornings 5 Snatch...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 0:30 Downdog 0:30 Active Spiderman 200m Run 0:30 Active Samson 0:30 Knuckle Drags 200m Run 0:30 Alternating Quad Stretch 0:30 Alternating Side Lunge 200m Run LIGHT KETTLEBELL 8 Reverse Kettlebell Goblet Reverse Lunges 50ft Kettlebell Goblet Walking Lunges KETTLEBELL SWING 10 Deadlifts 10 Russian Swings...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 9:00] 0:30 Downdog 0:30 Active Spiderman 0:30 Inchworm to Push Up 0:30 Alternating Quad Stretch 0:30 Arm Circles (0:10 backward, 0:10 forward, 0:10 across the chest) MOBILITY 1:00 Kneeling Forearm Stretch TECHNIQUE & BUILD [9:00 – 20:00] EMPTY BARBELL 5...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:30 Jumping Jacks 0:30 Good Mornings 0:30 Alternating Quad Stretch 0:30 Alternating Cradle Stretch 0:30 Frankensteins 200 Meter Jog MOBILITY 1:00 Downdog/Calf Stretch 1:00 Pole/Rig/Rack Assisted Squat SPECIFIC WARM UP [8:00 – 12:00] WALL BALLS 5 Pausing Med Ball...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 10 Box Step Ups 0:30 Active Samson 0:30 Calf Stretch on Box (L/R) 10 Lateral Box Step Up (L/R) 10 Alternating Quad Stretch 10 Good Mornings 20 Jumping Jacks SPECIFIC WARM UP [10:00 – 30:00] BOX JUMPS 5 Low...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 1:00 Bike MOBILITY 1:00 Half Kneeling Adductor Stretch (L/R) 1:00 Pole/Rig/Rack Assisted Squat TECHNIQUE & BUILD [8:00 – 27:00] BAR MUSCLE UPS -Drive hips towards the bar in the hollow position 10 Scap Retractions 5 Kip Swings 3 Strict...Read More