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) 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
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
