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 KETTLEBELL SWINGS 10 KB Deadlifts 10 KB Swings (eye level) 7 KB...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 4 Rounds: 100m Row 3 Pullups 6 Pushups 9 Air Squats Muscle up transition practice Recovery Flow Metcon (No Measure) AMRAP 1:30 x 10 Rounds: 200m/150m Row Odd: Ring Muscle Ups/Burpee Pullups on Rings Even: Bar Muscle Ups/Burpee Pulls on Bar REST :30Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Easy Bike 0:30 Dive-Bombers (Updog to Down Dog) 0:30 Glute Bridges 0:30 Bike 0:30 Pigeon Pose (right side) 0:30 Pigeon Pose (left side) TECHNIQUE & BUILD BENCH PRESS 10 Push-ups [Coach: Knee/Hands elevated are great] :20 Standing PVC “Breaking the Bar”...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:30 Active Spiderman 0:30 Jumping Jacks 0:30 Knuckle Draggers 0:30 Glute Bridge walk outs 0:30 Straight legged sit-ups 0:30 Plank Shoulder taps TECHNIQUE & BUILD NO TOUCH DEADLIFTS with an empty barbell 5 Good Mornings 5 Elbow Rotations 5...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL/SPECIFIC WARM UP Ten Meters of Each: Knuckle Draggers Alternating Quad Stretch Knee Hugs Walking Active Samson Side to Side Lunge Walk on Toes Walk on Heels Side Shuffle out Side Shuffle back High Knees Butt Kickers High Skips 200 Meter Jog FRONT SQUAT with...Read More
American Fit Co Northwest – CrossFit Casey and Serena Wedding WOD (AMRAP – Rounds and Reps) 8-13-2022 AMRAP 22: 800m Run (together) 13 Sync Pistols 20m Wheelbarrow w/ Partner 22 Sync PullupsRead More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP Partner Rowling Warmup TECHNIQUE & BUILD HANG CLEANS with an empty barbell 0:30 Good Mornings 0:30 Slow Elbow Rotations 0:15 Back Squats 0:15 Stiff Legged Deadlifts 5 Hang Cleans, Pausing in Catch Position [Coach: Hips back, Elbows through] 5 Power Cleans (building...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Machine of your Choice 0:30 Knuckle Draggers 0:30 Active Samson Stretch 0:30 Alternating Quad Stretch 0:30 Box Step-Ups 0:30 Hollow Hold 0:30 Glute Bridges 1:00 Machine of your Choice TECHNIQUE & BUILD FRONT RACK REVERSE LUNGES 0:30 Unweighted Reverse lunges [Coach:...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 TECHNIQUE & BUILD DOUBLE DUMBBELL DEADLIFTS 5 Suitcase Deadlifts (each side) 5 Double...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Samson Stretch 0:30 Jumping Jacks 0:30 Plank Shoulder Taps 0:30 Knuckle Draggers 0:30 Inchworm to Push-Up 0:30 Squat to Stand 0:30 Pec Stretch on wall (left side) 0:30 Pec Stretch on wall (right side) TECHNIQUE & BUILD STRICT PRESS with...Read More
