American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) 4 Rounds For Time: 1,000 Meter Bike 30 Second L-Sit 50′ Kettlebell Front Rack Walking Lunge (53/35) Strength Bench Press (Build to Heavy) Bench Press (3×3) Use 80% of previous weightRead More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 11:00] POSTERIOR CHAIN ACTIVATION 0:30 Glute Bridges 0:30 Plank Hold 0:30 Single Leg Glute Bridges (L) 0:30 30 Single Leg Glute Bridges (R) 0:30 Side Plank (L) 0:30 Side Plank (R) 0:30 Glute Bridge Hold MOBILITY 0:30 Pigeon Pose (L)...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 13:00] 0:30 Jumping Jacks 0:30 Pedal Out in Downdog 0:30 Downdog to Updog 0:30 Single Unders 0:30 Active Samson Stretch 0:30 Alternating Quad Stretch 0:30 High and Slow Single Unders 0:30 Active Spiderman 0:30 Alternating Side Lunge 0:30 Low and...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
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP [5:00-10:00] Mobilize/Activate/Get Hot P1. 30-second Bike P2. Active Samson (switch) P1. 45-second Bike P2. Active Spiderman (switch) P1. 60-second Bike P2. Down Dog to Up Dog (switch) SPECIFIC WARM-UP [10:00-15:00] FOCUS: STRATEGY & ACCOUNTABILITY: The monitor, handle, seat, and damper settings Bike P1....Read More
American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) 32 minutes of work and 38 minutes total time from the start to finish with rest AMRAP 8: 8 Calorie Row 8 Calorie Bike 8 Strict Pullups Rest 2:00 AMRAP 8: 10 Calorie Row 10 Calorie Bike 10 Pushups Rest 2:00 AMRAP 8: 12...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP [5:00-9:00] Activate/Get Hot AMRAP 4:00 20 Jumping Jacks 15 Barbell Good Mornings 10 Single Arm Ring Rows (5 each side) 5 Hanging Knee Raises (From bar or rope) SPECIFIC WARM-UP [9:00-23:00] BALANCE ABOUT THE FRONTAL PLANE – “Move the bar UP, not OUT!”...Read More
Monday reminder to control the things you can and let go of what you can’t. The Five Things that are Always in your Control: 1. Your effort. Give the best you can with what you’ve got TODAY. We don’t expect you to pull 100% effort out of your back pocket when you’re at about 70%...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) Mobilize/Activate/Get Hot (7:00) 1:00 Row :30 Down Dog :30 Up Dog 1:00 Row :30 Inch Worms :30 Arm Circles 1:00 Row :60 Squat Hold Back Squat Buildup: 2 @ 30% 2 @ 40% 2 @ 55% 2 @ 70% 2 @ 85% Strength Metcon (Weight)...Read More
