American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Bike 0:30 Active Samson Stretch 0:30 Bike 0:30 Cossack Squats 0:30 Pigeon Pose (right side) 0:30 Pigeon Pose (left side) TECHNIQUE & BUILD BACK SQUAT with an empty barbell 0:15 Good Mornings 0:15 Elbow Rotations 0:15 Kang Squats 0:15 Back Squats...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP Ten Meters of Each Walking Active Samson Side to Side Lunge 3 Air Squats + 1 Jump Knuckle Draggers High Knees Butt Kickers 200m jog TECHNIQUE & BUILD with an empty barbell 0:15 Good Mornings 0:15 Elbow Rotations 0:15 Back Squats 0:15...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Knuckle Draggers 0:30 Active Spiderman 0:30 Jumping Jacks 0:30 Push-Up to Down Dog 0:30 Body Weight Good Mornings 0:30 Front Plank 0:30 Straight Legged Sit-Ups 0:30 Glute Bridges 5 Single Leg Glute Bridges (each side) WALL BALLS 0:30...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP Partner 1: 10 Meters of Each: Knuckle Draggers Quad Stretch Walking Active Samson Stretch Side to Side Lunge High Knees Butt Kickers Side Shuffle out SIde Shuffle back Partner 2: Row TECHNIQUE & BUILD DUMBBELL HANG CLEAN & JERK 10 Alternating Dumbbell...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Push-Up to Down Dog 0:30 Active Spiderman 0:30 Knuckle Draggers 0:30 Jumping Jacks 0:30 Pigeon Pose (left side) 0:30 Pigeon Pose (right side) 1:00 Laying Front Rack Stretch TECHNIQUE & BUILD MACHO MAN with an empty barbell 0:15 Good Mornings 0:15...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Easy Row 0:30 Active Spiderman 0:30 Knuckle Draggers 0:30 Row 0:30 Bodyweight Good Mornings 0:30 Box Step-Ups 0:30 Row 0:30 Side to Side Lunge 0:30 Knee Hugs 0:30 Pigeon Pose on a Box (left side) 0:30 Pigeon Pose on a Box...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Samson Stretch 0:30 Knuckle Draggers 200m Run 0:30 Box Step-Ups 0:30 Bodyweight Good Mornings 0:30 Alternating Quad Stretch 0:30 Box Step-Ups 0:30 Straight Legged Sit-Ups 0:30 Pausing Glute Bridges TECHNIQUE & BUILD DEADLIFT with an empty barbell 0:15 Good Mornings...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP :30 Row :30 Active Samson :30 Knuckle draggers :30 Row :30Hollow Hold :30 Push-Up to Down Dog :30 Squat Hold TECHNIQUE & BUILD BACK SQUATS with an empty barbell 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:30 Easy Bike 0:30 Knuckle Draggers 0:30 Bike 0:30 Slow Single Unders 0:30 Pec stretch on wall (each side) SPECIFIC WARM UP BIKE 0:30 Easy 0:30 Faster 0:30 Fast 1:00 Easy DOUBLE UNDERS 0:30 Single Unders 10 Low and...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP Ten Meters of Each: Toe Walk Heel Walk Knuckle Draggers Walking Active Samson Side to Side Lunge Alternating Quad Stretch High Knees Butt Kickers Side Shuffle 200 Meter Jog Begin to load up/pick items to walk down the “mile” with! Metcon WALKING...Read More
