American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Easy Row 0:30 Active Spiderman 0:30 Easy Rowing 0:30 Cossack Squats TECHNIQUE & BUILD EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Press 5 Stiff Legged Deadlifts 5 Front Squats [Our big focus on this lifting...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP AMRAP 4: 100 Meter Jog 10 Kettlebell Deadlifts (1 kettlebell) 10 Meter Goblet Lunge ( 1 kettlebell) 10 Pushups 25 Meter Goblet Carry (1 kettlebell) [Focus: maintain a neutral spine and strong midline during both movements] *DOUBLE KETTLEBELL RUSSIAN SWING 5 Single...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] PVC 0:30 PVC Pass Throughs 0:30 PVC Around The World (0:15 each direction) 0:30 Active Spiderman 0:30 Alternating Side Lunge 0:30 Slow Air Squats 0:30 PVC Tempo Overhead Squats (0:05 on the way down) TECHNIQUE & BUILD [8:00 –...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] LINE DRILLS 10 Meters. . . Walking Inchworm Walking Spiderman Walking Samson Alternating Side Lunges Knuckle Drags Walking Quad Stretch Walking Cradle Stretch Walking Soldier Kicks Side Shuffle Skips Skips for Height 2x Slow Jog 2x Run SPECIFIC WARM...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:30 Push-up to Downdog 10 Scap Retractions 20 Single Unders 5 Kip Swings 20 Single Unders 5 Knees to Chest 10 Double Unders or 20 Single Unders 5 Toes to Bar 10 Double Unders or 20 Single Unders TECHNIQUE...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 1:00 Row PRACTICE TRANSITION 1:00 Bike 0:15 Inchworm to Push-up 0:15 Alternating Quad Stretch 0:30 Row PRACTICE TRANSITION 0:30 Bike 0:15 Active Spiderman 0:15 Alternating Side Lunge 0:30 Row PRACTICE TRANSITION 0:30 Bike SPECIFIC WARM UP [10:00 – 12:00]...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] ACTIVATION 0:30 Glute Bridges 0:30 Mountain Climbers 0:30 High Plank Hold MOBILITY 0:15 Inchworm to Push-up 0:15 Active Spiderman 0:15 Child’s Pose 0:15 Active Samson 0:15 Alternating Quad Stretch 0:15 Arm Circles (0:05 forwards, backwards, swings across the chest)...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP 0:20 Downdog 0:20 Alternating Quad Stretch 0:20 Knuckle Drags MOBILITY Calf/Ankle Stretches 0:30 Meter Row 0:30 Single Unders 100 Meter Run 5 Good Mornings 5 Elbow Rotations 1:00 Meter Row 15 Double Unders 100 Meter Run 5 Strict Press 5 Deadlifts 1:00...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP PVC 0:30 Active Spiderman 0:30 PVC Pass Throughs 0:30 PVC Around The World (0:15 each direction) 0:30 Slow Air Squats 0:30 Slow PVC Muscle Snatches 0:30 PVC Snatch Balance in Power TECHNIQUE & BUILD EMPTY BARBELL 5 Good Mornings 5 Back Squats...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP 0:30 Inchworm to Push-up 0:30 Alternating Lying Chest Opener Stretch 0:30 High Plank 0:30 Active Spiderman 0:30 High Plank Scap Retractions 0:30 Active Samson DUMBBELL BENCH PRESS 5 Push-ups [Coach: shoulders engaged then bend elbows back towards heels] 10 Body Weight Good...Read More