American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) LINE DRILLS Knee Hugs Figure 4 Samson Lunge Lateral Lunge Inchworm Toes Heels Skips High Knees Butt Kicks 4 Shuttle Runs Warm Up to DB Bench Weight Strength Bench Press (Max DB Bench then 5×50% of Max) Workout Metcon (Time) 4 Rounds: 5 Wall Walks...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Jumping Jacks 0:30 Active Samson Stretch 0:30 Slow Knee Push-Ups 0:30 Shoulder tap + Shoulder Tap + Push-Up + Down Dog 1:00 Laying Front Rack Stretch TECHNIQUE & BUILD FRONT SQUAT with an empty barbell 0:15 Good Mornings 0:15 Elbow Rotations...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 4 Rounds: 1:00 Bike 8 PVC Good Mornings 8 PVC Pass Thru’s 8 Ring Rows 8 Pushups 8 Air Squats Strength Strict Pull ups (1 Max Set then 5 x 50% of Max) Ring Dips (1 Max Set then 5 x 50% of Max) Metcon...Read More
American Fit Co Northwest – CrossFit Partner Metcon ALL THE SMALL THINGS (AMRAP – Rounds and Reps) [TEAMS OF 3] AMRAP 30: 100 Dumbbell Front Rack Lunges 100 Sit-ups/GHD Sit Ups 100 Dumbbell Bench Press 100 Elevated Ring Rows Every 4 Minutes: [Starting at 0:00]: 400 Meter Team RunRead 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 Alternating Quad Stretch High Knees Butt Kickers 200m Jog TECHNIQUE & BUILD [8:00 – 15:00] RING MUSCLE-UP Coaches: We’ve got a movement for the compete track that we haven’t seen in a while....Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) WARM UP 1:00 Machine/Run Easy Pace 0:30 Inchworm to Push Up 0:30 Downdog 0:30 Active Samson 1:00 Machine/Run Moderate Pace 0:30 Active Spiderman 0:30 Pigeon Pose (left side) 0:30 Pigeon Pose (right side) 1:00 Machine/Run Fast Pace 0:30 Alternating Quad Stretch 0:30 Knuckle Drags 0:30...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Spiderman 0:30 Push-Up to Down Dog 0:30 Pigeon Pose (left side) 0:30 Pigeon Pose (right side) 0:30 Cossack Squats TECHNIQUE & BUILD WALL BALLS 0:30 Squats to the med ball 3 Med. Ball front squats 3 Med. Ball Push Presses...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 2:00 Row 0:30 Active Samson Stretch 2:00 Bike 0:30 Cossack Squats 1:00 Jump Rope 0:30 Inchworm to Push-Up 20 Single Unders 10 High/Slow Single Unders 10 Low/Fast Single Unders 3×10 Double Unders Metcon Metcon (Time) 5 Rounds: 10/8 Calorie Row 30 Double...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Plank Shoulder Taps 0:30 Active Spiderman 0:30 Mountain Climbers 0:30 PVC Pass Through 0:30 PVC Around the World 0:30 PVC Snatch Grip Deadlift TECHNIQUE & BUILD EMPTY BARBELL 5 Barbell Good Mornings 5 Snatch Grip Behind the Neck Push Press 5...Read More
American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Rounds and Reps) With a Partner: AMRAP 30: 1000m Row 50 Single DB Box Step-ups 30 Single DB Hang Clean and JerksRead More
