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 Hollow Hold 0:30 Row 0:30 Calf Stretch on post (left side) 0:30 Calf Stretch on post (right side) 0:30 Row TECHNIQUE & BUILD ROW 0:30 Arms Only Row [Coach: Finish at the...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 1:00 Bike 0:30 Knuckle Draggers 0:30 Squat to Stand 0:30 Pausing Glute Bridges 0:30 Squat Hold 0:30 Air Squats 1:00 Bike TECHNIQUE & BUILD HANG CLEANS with an empty barbell 0:30 Good Mornings 0:30 Slow Elbow Rotations 0:15 Back...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Row 0:30 Active Spiderman 0:30 Squat to Stand 0:30 Alt Good Mornings 0:30 Row 0:30 Glute Bridge Walk Outs 0:30 Hollow Hold TECHNIQUE & BUILD DEADLIFT with an empty barbell 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Samson 0:30 Push-Up to Down Dog 0:30 Knuckle Draggers 0:30 Air Squats 0:30 Pigeon Pose (left) 0:30 Pigeon Pose (right) 1:00 Laying Front Rack Stretch TECHNIQUE & BUILD STRICT PRESS with an empty barbell 5 Good Mornings 5 Elbow Rotations...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 2:00 Bike 10 Meters of Each: Walking Active Samson Side to Side Lunge Knuckle Draggers Alternating Quad Stretch High Knees Butt Kickers Side Shuffle (out) Side Shuffle (back) Heel Walk Toe Walk 200m Run TECHNIQUE & BUILD BOX JUMPS 10 Pausing Glute...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Samson Stretch 0:30 Plank Shoulder taps 0:30 Arm Circles (backwards) 0:30 Arm Circles (forwards) 0:30 Jumping Jacks 0:30 Active Twisted Cross 0:30 Pausing Glute Bridges 0:30 Single Unders 0:30 Calf stretch on post (left) 0:30 Calf stretch on post (right)...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Row 0:30 Active Spiderman 0:30 Pigeon Pose (right) 0:30 Pigeon Pose (left) 1:00 Row 0:30 Knuckle Draggers 0:30 Squat Hold 0:30 Fast Row TECHNIQUE & BUILD WALL BALLS 0:30 Squats to a Med. Ball 5 Med. Ball Front Squats [Coach: Ball...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) 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] TECHNIQUE & BUILD PULL-UPS 10...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 9:00] 10 Meters of each: Knuckle Draggers Alternating Quad Stretch Walking Active Samson Side to Side Lunges High Knees Butt Kickers 1:00 Laying Front Rack Stretch TECHNIQUE & BUILD ROPE CLIMBS on a pull-up bar 10 Scap Retractions 5 Hanging...Read More
