American Fit Co Northwest – CrossFit Partner Workout FRUITS OF OUR LABOR (No Measure) Random “Girl WOD”Read More

American Fit Co Northwest – CrossFit NAIL TECH (AMRAP – Rounds and Reps) 3 Rounds x AMRAP 8: (Teams of 3) 1,000/800 Meter Row 2,000/1,600 Meter Bike 800 Meter Run Time Remaining: 45 Barbell Reps (115/85) 45 Pull-ups Round 1: Front Squats Round 2: Push Press Round 3: Thrusters* 24 Minutes Straight, No Rest Between...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 10 meters of each: Knuckle Draggers Cradle Stretch Walking Active Samson Alternating Quad Stretch Side to Side Lunge High Knees Butt Kickers 200m Jog TECHNIQUE & BUILD ROPE CLIMBS 0:30 PVC Lat Stretch 5 Rope Pullups 5 Rope Knee Raises 1 Rope...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Samson Stretch 0:30 Active Spiderman Stretch 0:30 Knuckle Draggers 0:30 Inchworm to Push-Up 0:30 Jumping Jacks 0:30 Down Dog (Pedal Feet) 0:30 Couch Stretch (left side) 0:30 Couch Stretch (right side) SPECIFIC WARM UP MACHINE WARMUP 0:30 Easy Bike 0:30...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 13:00] 0:30 Active Samson 0:30 Active Spiderman 0:30 Push Up to Down dog 0:30 Cossack Squats 0:30 Glute Bridges 0:30 Alternating Quad Stretch 2 Rounds: 1:00 Easy Bike 0:30 Hollow Hold 0:30 Hollow Rocks MOBILITY 1:00 Rig/Rack/Pole Assisted Squat Hold...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 9:00] 0:30 Easy Row 0:30 Active Samson Stretch 0:30 Knuckle Draggers 0:30 Easy Row 0:30 Calf Stretch on Post (left side) 0:30 Calf Stretch on Post (right side) 0:30 Pigeon Pose on Box (left side) 0:30 Pigeon Pose on Box...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 9:00] 10m Each of… Knee Hugs Knuckle Draggers Alternating Quad Stretch Cradle Walk Side to Side Lunge Butt Kickers High Knees Side Shuffle out Side Shuffle back 1/2 Speed Run 3/4 Speed Run TECHNIQUE & BUILD TOES TO BAR 10...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) Round 1: P1 – Row P2 – Plank Hold Round 2: P1 – Row P2 – Spiderman Lunge Round 3: P1 – Row P2 – KB Front Rack Hold Round 4: P1 – Row P2 – Box Step Up Partner Metcon PROUD MARY (Distance) 300m...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Bike 0:30 Push-Up to Down Dog 0:30 Bike 0:30 Cossack Squats 0:30 Bike 0:30 Pigeon Pose (right side) 0:30 Pigeon Pose (left side) 0:30 Air Squats TECHNIQUE & BUILD SQUAT CLEANS 0:30 Squat Hold [Coach: Depth/Low Back position] 5 Air Squats...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Easy Biking 0:30 Active Spiderman 0:30 Easy Rowing 0:30 Bodyweight Good Mornings 0:30 Easy Running 0:30 Squat to Stand SPECIFIC WARM UP RUN ten meters of each Knuckle Draggers Alternating Quad Stretch Walking Active Samson Side to Side Lunge Heel Walk...Read More