American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Row 0:30 Active Spiderman 0:30 Push-Up to Down-Dog 0:30 Row 0:30 Straight Legged Sit-Ups 0:30 Pausing Glute Bridges TECHNIQUE & BUILD **BACK SQUAT** **with an empty barbell** 0:15 Good Mornings 0:15 Back Squats 0:15 Kang Squats 0:30 Pigeon Pose (right side)...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] LINE DRILLS 10 Meters. . . Walking Inchworm Walking Spiderman Walking Samson Alternating Side Lunge Knuckle Drags Walking Quad Stretch Walking Cradle Stretch Walking High Kicks Skips Side Shuffle Slow Jog 100m Run SPECIFIC WARM UP [8:00 – 20:00]...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike :20 Bar Hang :40 Wall Sit 8 Empty Bar Strict Press Strength Strict Press (4×3 @ 75%) w/ 6 second negative Metcon LYNNE’S TWIN (AMRAP – Reps) AMRAP 20: 500 Meter Bike Erg Max Unbroken Bench Press (135/95) 500 Meter Bike...Read More

American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 30: (Teams of 2) Partner 1: 20 Ab Mat Situps 20 Double DB Lunges (50/35) Partner 2: 500/400m Row *Every 5:00, starting at 0:00, 7 Syncro BurpeesRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Samson 0:30 Knuckle Draggers 0:30 Push-Up to Down Dog 0:30 Cradle Stretch 200m Jog TECHNIQUE & BUILD DEADLIFT with an empty barbell 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 Stiff Legged...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Bike 0:30 Active Samson Stretch 0:30 Knuckle Draggers 0:30 Bike 0:30 Active Twisted Cross 0:30 Inchworm to Push-Up TECHNIQUE & BUILD BIKE 0:30 Easy Bike 0:15 Bike, 65 Rpm (subtract 20 Rpm for fan bikes) 0:15 Bike, 75 rpm 0:15 Bike,...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 9:00] ten meters of each Alternating Quad Stretch Knuckle Draggers Cradle Stretch Walking Active Samson Side to Side Lunge Heel Walk Toe Walk High Knees Butt Kickers 200m Jog TECHNIQUE & BUILD DOUBLE UNDERS 0:20 Low & Fast Single Unders...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Row 0:30 Push-Up to Down Dog 0:30 Active Spiderman 0:30 Row 0:30 Inch Worms 0:30 Row 0:30 Squat Hold TECHNIQUE & BUILD ROW 0:30 Easy Row [Coach: Look for flat chains, athletes with wild chain movement are pulling around/returning around a...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL/SPECIFIC WARM UP 0:30 Easy Bike 0:30 Active Spiderman 0:30 Push-Up to Down Dog 0:30 Bike 0:30 Low Box Step-Ups 0:30 Frog Hops 8 Slow Box Jumps 4 Burpees 3 Burpee Box Jumps Ten meters of each: Knuckle Draggers Alternating Quad Stretch Walking Active Samson...Read More

American Fit Co Northwest – CrossFit Partner Metcon EASY AS 1,2,3 (Calories) [TEAMS OF 2] 3 Rounds [36 Minutes Total]: AMRAP 1: 5 Dumbbell Snatches + Max Calorie Bike Erg AMRAP 2: 10 Dumbbell Snatches + Max Calorie Bike Erg AMRAP 3: 15 Dumbbell Snatches + Max Calorie Bike Erg**STRUCTURE:** In teams of 2 athletes...Read More