American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP AMRAP 3: :30 Row 10 Slow Air Squats 10 Active Spiderman (5 each side) 0:30 Squat Hold 0:30 Lay and Pray 0:30 Alternating Side Lunge 0:30 Alternating Quad Stretch TECHNIQUE & BUILD EMPTY BARBELL 5 Good Mornings 5 Back Squats 5 Elbow...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Bike 0:15 Inchworm to Push-up 0:15 Active Spiderman 0:15 Active Samson 0:15 Alternating Quad Stretch 0:15 Knuckle Drags 0:15 Arm Circles Backward 0:15 Arm Swings Across The Chest 0:15 Upper Body Rotation SPECIFIC WARM UP BURPEES OVER DUMBBELL :30 Plank Hold...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 200m Run 0:30 Jumping Jacks 0:30 Mountain Climbers 0:30 Slow Burpees 0:30 Inchworm to Push-up 0:30 Active Spiderman 200m Run 0:30 Child’s Pose (walking hands side to side) 0:30 Dead Hang 0:30 Active Samson 0:30 Alternating Quad Stretch TECHNIQUE & BUILD PULLUPS...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 200m Run 0:30 Med Ball Squats 0:30 Alternating Quad Stretch 200m Run 0:30 Med Ball Push Press 0:30 Active Samson 200m Run 0:30 Med Ball Thrusters SPECIFIC WARM UP BOX JUMP OVERS 10 Box Step-ups 10 Jumping Jacks 5 Box Jumps 10...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Mountain Climbers 0:30 Inchworm to Push-up 0:30 Alternating Lying Chest Opener Stretch 0:30 High Plank Shoulder Taps 0:30 Active Spiderman 0:30 Push-up to Downdog 0:30 Frog Hops 0:30 Active Samson 0:30 Alternating Quad Stretch TECHNIQUE & BUILD EMPTY...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Easy Pace Row 0:30 Active Samson 0:30 Bike 0:30 Updog to Downdog 0:30 Moderate Pace Row 0:30 Reverse Lunges 0:30 Ski 0:30 AbMat Sit-ups 20 Meters. . . Knuckle Drags Walking Quad Stretch Alternating Side Lunges High Knees Butt Kicks Side...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP PVC 2 Rounds. . . 0:30 PVC Pass Throughs 0:30 PVC Around The World (0:15 each direction) 0:30 Active Spiderman 0:30 Squat Hold w/ Alternating Overhead Reach 0:30 PVC Overhead Squats TECHNIQUE & BUILD EMPTY BARBELL 5 Back Squats 5 Behind The...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 1:00 Easy Pace Bike 0:30 Inchworm to Push-up 0:30 Alternating Chest Opener Stretch 1:00 Moderate Pace Bike 0:30 Active Samson 0:30 Alternating Quad Stretch 0:30 Fast Pace Bike 0:30 Active Spiderman Stretch 0:30 Downdog (focus on pedaling out ankles/calves)...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] ACTIVATION 2 Rounds: 0:15 Pausing Glute Bridges (0:02 pause at the top) 0:15 Glute Bridge Walkouts 0:15 Pigeon Pose (each side) 0:15 Bodyweight Good Mornings TECHNIQUE & BUILD [8:00 – 25:00] EMPTY BARBELL 5 Tempo Good Mornings (0:05 on...Read More

American Fit Co Northwest – CrossFit AFCO TEAM WOD INTO THE UNKNOWN (Time) Teams of 3: 60 Back Squats (95/65) 40 Pullups 20 Shoulder to Overhead (95/65) 60 Front Squats (75/55) 40 Pullups 20 Shoulder to Overhead (75/55) 60 Overhead Squats (45/35) 40 Pullups 20 Shoulder to Overhead (45/35) 60 Back Squats (135/95) 40 Pullups...Read More