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

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 15:00] BUDDY ROWLING [6:00 Clock] Partner 1: Rows 200 Meters -Objective: monitor stops at exactly 200 Meters Partner 2: Penalty Wall Walks or Shoulder Taps -Meters over/under 200 in penalty Wall Walks or Shoulder Taps -Max Wall Walks = 5...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 13:00] 3 Rounds 1:00 Bike 5 Push Ups 15 Band Pull Aparts MOBILITY 1:00 Lying Chest Opener (L/R) TECHNIQUE & BUILD [13:00 – 20:00] 10 High Plank Shoulder Shrugs (Scap Retractions) EMPTY BARBELL 10 Barbell Bench Scap Retractions -Athletes lay...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 7:00] 0:15 Knuckle Drags 0:15 Alternating Quad Stretch 0:30 Downdog 200m Jog TECHNIQUE & BUILD [7:00 – 12:00] EMPTY BARBELL 5 Slow Good Mornings 5 Slow Stiff Legged Deadlifts 5 Deadlifts LIGHT-WEIGHT 9 Deadlifts -Bar moves over the middle of...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 11:00] 10LBS PLATE 0:30 Plate Hops (jumping jack feet) 0:30 Active Spiderman 0:30 Runner’s Lunge Ankle Stretch (switch sides 0:15) 0:30 Slow Plate Squats (0:05 on the way down) 0:30 Active Samson 0:30 Alternating Quad Stretch 0:30 Alternating Side Lunge...Read More