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

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] THIN BAND 2 Rounds. . . 0:15 Band Pull Aparts 0:15 Band Pass Throughs 0:15 Downdog to Push Up 0:15 Lying Chest Opener Stretch (each side) 2 Rounds. . . 15 Banded Face Pulls 10 Banded Tricep Extensions 10...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Jumping Jacks 0:30 Downdog 0:30 Hamstring Stretch (standing pike stretch) 0:30 Single Unders 0:30 Knuckle Drags 0:30 Bodyweight Good Mornings 0:30 Double Unders Unders 0:30 Active Samson 0:30 Alternating Quad Stretch TECHNIQUE & BUILD [10:00 – 20:00] EMPTY...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP HEAT 1 [5:00 – 15:00] 0:30 Active Spiderman 0:30 Downdog 0:30 Lying Chest Opener 0:30 Active Samson 2 Rounds. . . 5 Kip Swings 1-3 Strict Pull-up 20 Single Unders 5 Empty Barbell Thrusters WEIGHT 1 8 Pull-ups 16 Double Unders 8...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 12:00] Line Drills: 20ft. Knee Hugs 20ft. Knuckle Drags 20ft. Quad Walk 20ft. Cradle Walk 20ft. Walking Spiderman 20ft. Side Lunge 20ft. Skips 20ft. Butt Kicks 20ft. High Knees 20ft. Side Shuffle L/R 20ft. 1/2 Speed Runs 20ft. 3/4 Speed...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 15:00] MOBILITY 0:30 Spiderman Stretch 0:30 Runners Lunges 0:30 Adductor Stretch 0:30 Pigeon Pose [all on one leg then all on the other] 1:00 Squat Hold ACTIVATION 2 Rounds. . . 0:30 Single Leg Hip Bridge (0:15 each side) 1:00...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP 0:30 Jumping Jacks 0:30 Knuckle Drags 0:30 Alternating Quad Stretch 0:30 Single Unders 0:30 Downdog 0:30 Active Spiderman 0:30 Single Unders 0:30 Ankle Circles BIKE 1:00 Bike 0:40 Workout Pace Bike 0:20 Recovery Pace Bike 0:40 Workout Pace Bike 0:20 Recovery Pace...Read More