American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Samson Stretch 0:30 Knuckle Draggers 0:30 Knee Hugs 0:30 Alternating Quad Stretch 0:30 Glute Bridges 0:30 Cossack Squats 0:30 Pigeon Pose (right side) 0:30 Pigeon Pose (left side) TECHNIQUE & BUILD [Today’s focus will be Core to Extremity movement on...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 10 Meters of Each: Knuckle Draggers Alternating Quad Stretch Walking Active Samson Side to Side Lunge Walk on Heels Walk on Toes High Knees Butt Kickers High Skips 200 Meter Jog TECHNIQUE & BUILD KETTLEBELL SWINGS [Our Big Focus today on Kettlebell...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Easy Bike 0:30 Push-up to Down Dog 0:30 Easy Sit-Ups 0:30 Easy Bike TECHNIQUE & BUILD With an Empty Barbell 5 Good Mornings 5 Elbow Rotations 5 Strict Presses 3 Half Strict Presses, Pausing at eye level [Coach: Straight line bar...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP :30 Easy Row :30 Active Spidermans :30 Step Back Reverse Lunges :30 Moderate Row :30 Active Samson :30 Box Step-ups :30 Faster Row :30 Air Squats :30 Box Jumps (Step Down) TECHNIQUE & BUILD POWER CLEANS Empty Barbell 5 Good Mornings 5...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 7:00] 0:30 Active Spiderman 0:30 Cossack Squats 0:30 Inchworm to Push-Up 0:30 Knuckle Draggers TECHNIQUE & BUILD [7:00 – 10:00] FRONT RACK REVERSE LUNGES 0:30 Step Back Reverse Lunges Empty Barbell 5 Good Mornings 5 Elbow Rotations 5 Back Squats...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Easy Bike 0:30 Push-Up to Down Dog TECHNIQUE & BUILD Empty Barbell 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Snatch Grip Behind the Neck Strict Presses 5 Snatch Grip Stiff Legged Deadlifts BIKE 0:30 Easy 0:30 Fast 0:30...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Easy Row 0:30 Single Unders 0:30 Knuckle Draggers 0:30 Alternating Quad Stretch 0:30 Double Unders TECHNIQUE & BUILD 10 Meters of Each: Side to Side Lunge Walk on Heels Walk on Toes High Knees Butt Kickers High Skips [Coach: Every Run...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP :30 Active Samson Stretch :30 Air Squats :30 Push-Up to Down Dog :30 Jumping Jacks TECHNIQUE & BUILD Empty Barbell 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff Legged Deadlifts 5 Front Squats DUMBBELL THRUSTER 5...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Row 0:30 Active Samson 0:30 Air Squats 0:30 Bodyweight Good Mornings TECHNIQUE & BUILD 10 Scap Retractions 5 Kip Swings 5 Hanging knee raises 3 Pull-ups With a Light Weight 5 Weighted Pull-Ups [Coach: Athletes can hold a dumbbell between their...Read More
