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 Row 0:30 Cossack Squats 0:30 Row 0:30 Pigeon Pose (right side) 0:30 Pigeon Pose (left side) 0:30 Air Squats TECHNIQUE & BUILD PULL-UPS 10 Scap Retractions 0:30 Hollow Hold 0:30 Arch Hold 5 Kip...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP One Partner at Each Station Rotate Through Every 0:30: Row – Active Spiderman – Push-Up to Down Dog Bike – Knuckle Draggers – Sampson Stretch TECHNIQUE & BUILD DUMBBELL LUNGE 5 Alternating Lunges (each leg) [Coach: Athletes touch back knee 5 Dumbbell...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL/SPECIFIC WARM UP 0:30 Knuckle Draggers 0:30 Push-Up to Down Dog (Pedal Calves in down dog) 0:30 Cossack Squats 200 Meter Run 0:20 Front Plank on Hands [Coach: Every Push-Up is a Plank] 7 Hand Release Push-Ups [Coach: Hands come off floor completely] 7 Air...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Row 0:30 Active Spiderman 0:30 Plank Shoulder Taps 0:30 Row 0:30 Pausing Glute Bridges 0:30 Push-Up to Down Dog 0:30 Row 0:30 Box Step-Ups TECHNIQUE & BUILD DUMBBELL HANG CLEAN & JERKS 5 Dumbbell Deadlifts (each side) [Coach: Establish the hang]...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Bike 0:30 Active Spiderman 0:30 Inchworm to Push-Up 0:30 Squat to Stand 0:30 Bike 0:30 Pigeon Pose (left) 0:30 Pigeon Pose (right) TECHNIQUE & BUILD PUSH-UPS 0:20 Front Plank on Hands [Coach: Every Push-Up is a Plank] 5 Knee Push-Ups [Coach:...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL/SPECIFIC WARM-UP 0:30 Row 0:30 Knuckle Draggers 0:30 Row 0:30 Single Unders 0:30 Row 0:15 High Knees 0:15 Butt Kickers 100 Meter Run 20 Penguin Hops 20 Double Unders 200 Meter Run Metcon RESET BUTTON (Time) 5 Rounds For Time [40 Minute Time Cap]: 400...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 Ten Meters of Each: Knuckle Draggers Walking Active Samson Side to Side Lunges High Knees Butt Kickers 200 Meter Jog TECHNIQUE & BUILD WALL BALLS 0:30 Squat Hold [Coach: Full Depth] 5 Air Squats [Coach: Full Extension at top of squat] 5...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP RUN 10 Meters Toe Walk Heel Walk Lunge and Reach Frankensteins Side Shuffle High Skips Long Skips Karaoke High Knees Butt Kicks 200m Run DEADLIFTS Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Bike 0:30 Active Spiderman 0:30 Cossack Squats 0:30 Bike 0:30 Straight Legged Sit-ups 0:30 Active Twisted Cross 0:30 Bike 0:30 Calf stretch on post (right side) 0:30 Calf stretch on post (left side) TECHNIQUE & BUILD TOES TO BAR 0:30 Hollow...Read More
