American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP [5:00-8:00] Mobilize/Activate 30-seconds at each movement Step-Ups on Box Plank Toe Touches DEMO Alternating Active Samson Stretch Frog Hop to Squat DEMO Dumbbell Overhead March (in-place) SPECIFIC WARM-UP [8:00-28:00] FOCUS: [MECHANICAL ADVANTAGE] Ring Muscle-Up (Compete) // Train/Sweat Options (10:00) INSTRUCTION -Ring Support (Top)...Read More

American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 2 Burpee Pullups 4 DB Thrusters (50/35) 8 Box Jump Overs (24″/20″) *Split as needed On the 0-5-10-15 400m Partner RunRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP [4:00-8:00] Mobilize/Activate :10 Hang on Pull-Up bar + 5 Scap Pull-Ups :30 Down Dog 10 Hollow Ups + 10 Supermans :30 Up-Dog to Down-Dog 10 V-Ups :30 Squat & Reach 10 Burpees SPECIFIC WARM-UP [8:00-32:00] FOCUS: [TIMING] – “Pistons & Patience = Efficiency”...Read More

American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) 10 Rounds: 250m Row 8 DB Strict Press 4 Strict Pullups Strength Metcon (Weight) Bench Press 6, 6, 4, 4, 2, 2 6’s @ 85% 4’s @ 90% 2’s @ 95% *Based off of 5RM BenchRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP [5:00-10:00] Get Hot 5:00 AMRAP: 12 Jumping Jacks 10 Box Step Ups 8 Up-Downs 6 Push-Ups SPECIFIC WARM-UP [10:00-25:00] Fan Bike (5:00) 1:00 Easy (conversational pace – happy to chat) :30 Alternating Samson Stretch 1:00 Moderate (less conversational – struggle to chat) :30...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2 Round: :60 Jump Rope (Double or Single) :60 Squat Hold :60 PVC Pass Through / Around the World (:30 of each) :30 Jump Rope (Double or Single) :30 Air Squat :30 PVC Overhead Squat Hold Squat Build Up: 3 @ 40% 3 @ 50%...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP Activate/Get Hot 2 Rounds: 1:00 Row :10 Static Hang + 1 Pull-Up (on the rope) 10 DB Romanian Deadlifts 10 Single DB Strict Press 10 Slow Abmat Sit-Ups SPECIFIC WARM-UP FOCUS: [THEME] – “Patient & Smooth” While we want to move fast and...Read More

American Fit Co Northwest – CrossFit Hero Wod THE THIRTEEN (Time) 13 Rounds: 26 Calorie Row 8 Strict Pullups 21 Shoulder to Overhead (95/65) *Split work with a partnerRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: :30 Jumping Jacks :30 PVC Strict Press :30 Stiff-legged Deadlifts :30 Row :30 Pushup to Down Dog Bench Build Up: 5 @ 30% 5 @ 40% 5 @ 50% 5 @ 60% 5 @ 70% Strength Metcon (Weight) Bench Press 8, 8, 6,...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