American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Spiderman 0:30 Box Step-Ups 0:30 Push-Up to Down Dog 0:30 Pigeon Pose (right side) 0:30 Pigeon Pose (left side) 0:30 Squat Hold TECHNIQUE & BUILD FRONT SQUAT with an empty barbell 5 Good Mornings 5 Back Squats 5 Elbow Rotations...Read More
American Fit Co Northwest – CrossFit Partner Workout HOME PLATE (AMRAP – Reps) AMRAP 6: 1,000/900 Meter Row 20 Front Squats (155/105) Max Burpees AMRAP 6: 1,000/900 Meter Row 20 Front Squats (155/105) Max Bar Facing Burpees AMRAP 6: 1,000/900 Meter Row 20 Front Squats (155/105) Max Burpee Deadlifts (50/35) AMRAP 6: 1,000/900 Meter Row...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL/SPECIFIC WARM UP 0:30 Active Spiderman 0:30 Knuckle Draggers 0:30 Side to Side Lunge 0:30 Walking in Active Samson 0:30 Alternating Quad Stretch 0:30 Side Shuffle out and back 0:30 High Knees 0:30 Butt Kicks 0:30 Kip Swings PRACTICE ROUND 10 Air Squats 200m Run...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 1:00 Bike 0:30 Inchworm to Push Up 0:30 Downdog 0:30 Active Samson 1:00 Bike 0:30 Active Spiderman 0:30 Knuckle Drags 0:30 Alternating Side Lunge Recovery Flow Metcon (Calories) AMRAP 20: 5, 10, 15, 20…Calorie Bike 50m Sandbag Carry Mobility Mobility Warm Up (No Measure) Upper...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 300m Run 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 Romanian Deadlifts Building up to 85-90% 5 @ 30% 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% 1 @ 75% 1 @ 80%...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 100m Run 10 PVC Pass Throughs 10 PVC Good Mornings The Burgener Warmup (5 reps of each) 1. Down and Up 2. Elbow High and Outside 3. Muscle Clean 4. Wild West Drill 5. Clean Drop 6. Power Clean Skill Metcon (Checkmark) EMOM...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 300m Run 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Kang Squats Building up to 85-90% 5 @ 30% 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% 1 @ 75% 1 @ 80% Load bar to 85-90% Warm up...Read More
American Fit Co Northwest – CrossFit Partner Metcon Seara Burton (Checkmark) On the 0:00 2 mile run From 20:00 – 35:00 AMRAP 15: 24 Air Squats 16 Bench Press (135/85 8 Deadlifts (225/125) *Split reps as neededRead More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Jump Rope 10 PVC Pass Throughs 10 PVC Good Mornings The Burgener Warmup (5 reps of each) 1. Down and Up 2. Elbow High and Outside 3. Muscle Snatch 4. Snatch Land 5. Snatch Drop 6. Hang Power Snatch Strength Deadlift (4×3...Read More
American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) EMOM 30: Minute 1: Calorie Bike Minute 2: 1 Rope Climb + Max Shuttle Runs Minute 3: REST Skill Metcon (No Measure) EMOM 15: 1 Power Snatch + 1 Squat SnatchRead More
