American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 250m Row 10 Pass Throughs 10 Good Mornings 25 Band Pull Aparts 2 Rounds: 5 Downdog Pushups 5/5 Spiderman Lunge 5 PVC Overhead Squats Begin to warmup bench press and clean for a 1RM Strength Bench Press (Build to a Heavy) 12:00 to...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2 Rounds. . . 0:20 Easy Pace Bike 0:20 Moderate Pace Bike 0:20 Sprint Pace Bike 0:15 High Plank Scap Retractions 0:15 Push-up to Downdog 0:15 Active Spiderman 0:15 Lying Chest Opener Stretch SPECIFIC WARM UP HAND RELEASE PUSH-UPS 0:15 High Plank Hold 3 Push-ups...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 1:00 Easy Pace Row 0:30 Active Spiderman 0:30 Updog to Downdog 0:30 Moderate Pace Row 0:30 Inchworm to Push-up 0:30 Straddle Stretch 0:30 Fast Pace Row 0:30 Pigeon Pose (0:15 each side) 0:30 Lying Chest Opener Stretch SPECIFIC WARM...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Downdog 0:30 Single Unders 0:30 Active Samson 0:30 Single Unders 0:30 Alternating Quad Stretch 0:30 Single Unders 0:30 Knuckle Drags 0:30 Single Unders 0:30 Overhead Tricep Stretch (0:15 each) 0:30 Single Unders PUSH PRESS 10 Empty Bar Strict...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:20 Glute Bridges 0:20 Glute Bridge Hold 0:20 Glute Bridge Walkout 0:20 Pigeon Pose (each side) 0:20 Inworm to Push-up TECHNIQUE & BUILD EMPTY BARBELL 5 Good Mornings 5 Back Squats 5 Stiff Legged Deadlifts 5 Front Squats LIGHTWEIGHT BARBELL 3 Tempo...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:15 Jumping Jacks 0:15 Knuckle Drags 0:15 Alternating Quad Stretch 0:15 Active Spiderman 0:15 Frog Hops 0:15 Slow Burpees 0:15 Line Hops 0:15 Bar-Facing Burpees (empty barbell) 0:15 Box Step-ups 0:15 Box Jumps 0:15 Box Jumps at Workout Height 0:15 Burpee Box...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] BANDED STRETCHES 0:30 PVC Pass Throughs All stretches 0:30 on one side then all on the other [DAILY VIDEO] 0:30 PVC Pass Throughs LOWER BODY MOBILITY 10 PVC Overhead Squats 0:30 Spiderman Stretch 0:30 Runners Lunge (focus on stretching...Read More

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American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP [5:00 – 9:00] LINE DRILLS 10 Meters of. . . Walking Samson Walking Spiderman Inchworm Knuckle Drags Alternating Quad Stretch 0:30 Side Shuffle (both sides) MOBILITY/ANKLE WARM UP 0:15 Clockwise Ankle Roll (each side) 0:15 Counterclockwise Ankle Roll (each side) 0:15 Bunny...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:20 Jumping Jacks 0:20 Reverse Lunges 0:20 Air Squats 0:20 Inchworm to Push-up 0:20 Active Spiderman [one side] 0:20 Static Runner Lunge (focus on opening the front hip) 0:20 Static Runner Lunge (focus on stretching the ankle) 0:20 Adductor...Read More