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

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 12:00] AMRAP3: 5 Calorie Row 5 Frog Hops 10 Bodyweight Reverse Lunges 0:30 Push Up to Downdog 0:30 Active Spiderman 0:30 Active Samson 0:30 Alternating Side Lunge MOBILITY 1:00 Banded Shoulder Distraction (L/R) TECHNIQUE & BUILD [12:00 – 20:00] BODYWEIGHT...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP CORE BUY IN 0:30 Row 0:30 Plank 0:30 Plank to Push Up 0:30 Row 0:30 Side Plank (L) 0:30 Side Plank ( R ) 0:30 Row 0:30 Hollow Body Hold 0:30 Hollow Body Rocks 0:30 Row 0:30 Seated L Sit Hold 0:30...Read More

Choosing health is hard. It’s a lot easier to stay at home than to drive to the gym, but once you’re here…the rest comes easy. It’s a lot easier to go through the drive-thru than it is to cook dinner, but really it’s less time consuming to cook for yourself.  It’s a lot easier to...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Inchworm 0:30 Downdog 0:30 Active Spiderman 0:30 Active Samson 0:30 Good Mornings 0:30 Slow Air Squats Team of 2 AMRAP 5: Partner 1: 7 Empty Bar Back Squats 5 Slow Burpees 100 Meter Jog Partner 2: Stretch (Calf Stretch, Quad Stretch,...Read More

American Fit Co Northwest – CrossFit Mobility Mobility Warm Up (No Measure) Upper Body 1. Puppy Pose: 1 min. 2. Shoulder to Floor: 1 min. 3. Wrist Stretches: 1 Min. Lower Body 1. Couch Stretch: 2 min. each side 2. Pigeon Pose: 2 min. each side 3. Butterfly: 90 sec. 4. Pike: 1 min. 5....Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [3:00 – 8:00] 0:30 Bike Easy Pace 0:30 Bike Moderate Pace 0:30 Bike Fast Pace During the AMRAP6: athletes can build in intensity every 2:00 as a strategy 0:30 Quad Stretch (each side) BIKE PRACTICE ROUND 1:00 Bike Test Max Calories (Moderate...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] LINE DRILLS 20ft. Knee Hugs 20ft. Knuckle Drags 20ft. Quad Walk 20ft. Cradle Walk 20ft. Walking Spiderman 20ft. Side Lunge 20ft. Skips 20ft. Butt Kicks 20ft. High Knees 20ft. Side Shuffle L/R 20ft. 1/2 Speed Runs 20ft. 3/4 Speed...Read More