American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP BANDED STRETCHES 0:30 PVC Pass Throughs 3 position shoulder stretch All stretches 0:30 on one side then all on the other 0:30 PVC Pass Throughs LOWER BODY MOBILITY 10 PVC Overhead Squats 0:30 Spiderman Stretch 0:30 Runners Lunge (focus on stretching ankle)...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP [5:00 – 14:00] 1:00 Easy Row 10 Box Step Ups 0:15 Active Spiderman 10 Empty Barbell Strict Press 1:00 Moderate Row 0:30 Jumping Jacks 0:30 Ankle Circles 5 Straight Arm Burpees 10 Empty Barbell Push Press 0:30 Fast Row 5 Box Jumps...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 5 Rounds. . . 0:20 Jump Rope 0:10 Transition 0:20 Stretch Inchworm to Push Up Downdog Active Spiderman Active Samson Quad Stretch 0:10 Transition TECHNIQUE & BUILD [10:00 – 24:00] EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) Partner Rowling Game AFCO TEAM WOD Metcon (Time) Teams of 3: Buy In: 100/80 calorie Bike Partners hold starting clean weight in top of deadlift 30-24-18-12-6 Sync Burpees Squat Cleans Round of 30: (135/95) or 55% Round of 24: (165/115) or 65% Round of 18:...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) :45 run, row, bike, ski, or jump rope -then- Set 1 | 5 inchworm + push-ups Set 2 | 15 air squats Set 3 | 5 burpees Set 4 | 15 overhead squats (PVC) 1 set: 10 hip crossovers 10 leg swings/leg 10 dive-bomber push-ups...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 12:00] 2:00 Easy Bike 0:30 Active Spiderman 0:30 Dive Bombers 1:00 Moderate Bike 0:30 Active Samson 0:30 Alternating Quad Stretch 0:30 Fast Bike 0:30 Alternating Side Lunge 0:30 Alternating Cradle Stretch SPECIFIC WARM UP [12:00 – 22:00] “GOAT DAY” Athletes...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 0:30 Child’s Pose 0:30 Puppy Pose 0:30 Lay and Pray 0:30 Arm Swings/Circles 0:30 Alternating Quad Stretch 0:30 Alternating Side Lunge 0:30 Alternating Cossack Squats 0:30 Squat Hold TECHNIQUE & BUILD [9:00 – 25:00] EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5 Back Squats...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 0:30 Row 0:15 High Plank 3 Push Ups 10 Thin Band Pull Aparts 0:30 Row 0:15 High Plank Scap Retractions 3 Push Ups 10 Thin Band Pull Aparts 0:30 Row 0:15 High Plank Shoulder Taps 3 Push Ups 10 Thin Band Pull Aparts MOBILITY 0:30...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2 Rounds of. . . 0:30 Easy Pace Row 0:30 Moderate Pace Row 0:30 Sprint Pace Row 0:30 Rest TECHNIQUE & BUILD [9:00 – 26:00] EMPTY BARBELL 0:15 Good Mornings 0:15 Elbow Rotations 0:15 Back Squats 0:15 Strict Press 0:15 Deadlifts 0:15 Muscle Cleans 3...Read More

American Fit Co Northwest – CrossFit Partner Metcon Metcon (Time) 100 Calorie Bike 100 Deadlifts (225/155) 100 Bench Press (155/105) 100 Calorie Row *split reps with partner Metcon (No Measure) 4 Supersets of: 10 Strict Pullups 5 Barbell Bent Over Rows (overhand) 5 Barbell Bent Over Rows (reverse) 4 Supersets of: 12 Close Grip Bench...Read More