American Fit Co Northwest – CrossFit Partner Metcon THANKSGIVING WITH THE GIRLS (AMRAP – Rounds and Reps) AMRAP 30: (Teams of 2) “DIANE” 21-15-9 Deadlifts (225/155) HSPUs “ELIZABETH” 21-15-9 Squat Cleans (135/95) Ring Dips “ISABEL” 30 Snatches (135/95) “FRAN” 21-15-9 Thrusters (95/65) Pullups “JACKIE” 1000m Row 50 Thrusters (45/35) 30 Pullups AMRAP in Remaining Time:...Read More

American Fit Co Northwest – CrossFit Metcon (No Measure) GYM IS CLOSED FOR THANKSGIVINGRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Easy Row 0:30 Squat to Stand 0:30 Frog Hops 1:00 Easy Row SPECIFIC WARM UP BURPEE PULL-UPS 5 Slow Burpees 10 Scap Retractions 3 Burpees to a Target (the Pull-Up Bar) 5 Kip Swings 1-3 Strict Pull-Ups/Ring Rows 3 Burpee Pull-Ups...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 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 EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Samson Stretch 0:30 Inchworm to Push-Up 0:30 Active Twisted Cross 0:30 Slow Air Squats 0:30 Frog Hops 0:30 Laying Front Rack Stretch 0:30 Pigeon Pose (Left Side) 0:30 Pigeon Pose (Right Side) TECHNIQUE & BUILD FRONT SQUATS with an empty...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:30 Row 0:30 PVC Pass throughs 0:30 Active Samson 0:30 Row 0:30 PVC Around the worlds 0:30 Straight Legged Sit-Ups TECHNIQUE & BUILD [8:00 – 15:00] POWER SNATCH with an empty barbell 0:20 Snatch Grip Deadlifts [Coach: encourage athletes...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Jog 0:30 Active Spiderman 0:30 Inchworm to Push-Up 0:30 Active Twisted Cross 10 Straight Legged Sit-Ups 1:00 Forearm/Wrist Stretch on floor 1:00 Jog TECHNIQUE & BUILD DEADLIFT with an empty barbell 0:15 Slow Good Mornings 0:15 Back Squats 0:15 Stiff Legged...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL/SPECIFIC WARM UP [05:00 – 13:00] 1:00 Bike 1:00 Row 0:30 Bike 0:30 Row 10 Meters of each: Knuckle Draggers Alternating Quad Stretch Walking Active Samson Side to Side Lunge High Knees Butt Kickers 4 Shuttle Runs ROW 0:30 Legs only row [Coach: Athletes sit...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] ten meters of each Knuckle Draggers Inchworm Side to Side Lunge Duck Walk 200m Jog 0:30 Pigeon Pose (left side) 0:30 Pigeon Pose (right side) TECHNIQUE & BUILD FRONT SQUAT 0:30 Air Squat Hold with an empty barbell 0:15...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Samson 0:30 Push-Up to Down Dog 0:30 Jumping Jacks 0:30 Knuckle Draggers 0:30 Plank Shoulder Taps 0:30 Child’s Pose TECHNIQUE & BUILD STRICT PRESS 0:30 Elbow Rotations 0:15 Strict Presses 3 Strict Presses, pausing overhead [Coach: “BBQ” Squeeze the Belly...Read More