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 0:30 Active Samson Stretch 0:30 Active Twisted Cross 0:30 Alternating Quad Stretch 0:30 Glute Bridges 0:30 Slow Squat Jumps 0:30 Dumbbell Assisted Straddle Stretch TECHNIQUE & BUILD ABMAT SIT-UPS 0:30 Hollow Hold 5 V-Ups 0.5 Abmat Sit-Up, lay back over the ab...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 Child’s Pose 1:00 Moderate Row 0:30 Pausing Glute Bridges 0:30 Inchworm to Push-Up 0:30 Fast Row TECHNIQUE & BUILD with an empty barbell 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Presses...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP Ten Meters of Each: Knuckle Draggers Alternating Quad Stretch Walk on Toes Walk on Heels High Knees Butt Kickers 200 Meter Jog TECHNIQUE & BUILD SQUAT SNATCH with an empty barbell 5 Slow Good Mornings 5 Elbow Rotations 5 Behind the Neck...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 1:00 Bike 0:20 Front Plank on Hands 7 Hand Release Push-Ups [Coach: Hands come off floor completely] TECHNIQUE & BUILD PULL-UPS 10 Scap Retractions 2 Pull-Up Negatives [Coach: Full Range of Motion, Find the...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 9:00] 1:00 Row 0:30 Shoulder tap + Shoulder Tap + Push-Up to Down Dog 0:30 Box Step-Ups 0:30 Pigeon Pose (right side) 0:30 Pigeon Pose (left side) ROW 7/5 Cals Slow 7/5 Cals Fast 7/5 Cals Slow 7/5 Cals Fast...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Easy Bike 0:30 Plank Shoulder Taps 0:30 Active Samson 0:30 Faster Bike 0:30 Cossack Squats 0:30 Push-Up to Down Dog 0:30 Faster Bike TECHNIQUE & BUILD Empty Barbell 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Press 5...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 7:00] 0:30 Inchworm to Push-Up 0:30 Active Samson 0:30 Bodyweight Good Mornings 0:30 Up Dog TECHNIQUE & BUILD ROW 0:30 Easy Row [Coach: Seat stays away from heels in catch position] 0:20 Legs Only Row [Coach: Drive through heels] 0:30...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Alternating Quad Stretch 0:30 Mountain Climbers 0:30 Glute Bridges 200 Meter Easy Run TECHNIQUE & BUILD Empty Barbell 5 Good Mornings’ 5 Elbow Rotations 5 Back Squats 5 Strict Press 5 Stiff Legged Deadlifts SPECIFIC WARM UP RUN 0:30 Knuckle Draggers...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Plank Shoulder Taps 0:30 Active Spiderman 0:30 Inchworm to Push-Up 0:30 Jumping Jacks 0:30 Knuckle Draggers 0:30 Single Unders 0:30 Hollow Hold 0:30 Arch Hold 0:30 Sit-Ups SPECIFIC WARM UP DOUBLE UNDERS 0:20 Single Unders 20 Penguin Hops...Read More
