American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:20 PVC Assisted Leg Swing Forward/Back 0:20 PVC Assisted Leg Swing Forward/Back (other leg) 0:20 PVC Assisted Leg Swing Side to Side 0:20 PVC Assisted Leg Swing Side to Side (other side) 0:20 PVC Pass Throughs 0:20 PVC Around The World 0:20...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 1:00 Row Easy Pace 0:30 Active Spiderman 0:30 Updog to Downdog 0:30 Pigeon Pose (0:15 each side) 1:00 Moderate Pace Row 0:30 Active Samson 0:30 Alternating Quad Stretch 0:30 Arm Circles (0:10- forward, backward, swings across the chest) SPECIFIC...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Lay and Pray 0:30 Child’s Pose 0:30 Half Kneeling Rocking Adductor Stretch (each side) 0:30 Bodyweight Hip Bridges 0:30 Single Leg Hip Bridges (switch sides at 0:15) 0:30 PVC Pass Throughs 0:30 PVC Around The World (switch directions...Read More
American Fit Co Northwest – CrossFit Open Prep Metcon (No Measure) On the Minute x 30: Odd Minute: Machine Calories Even Minute: “Goat” Movement of Choice *”Goat” is a word used in CrossFit to describe a movement that is challenging for us *Today is geared towards “practice” and dialing in mechanics at a controlled heart...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 2 Rounds. . . (w/ band) 0:30 Lateral Steps 10 Standing Fire Hydrants (each side) 3 Pausing Squats (0:10 pause in the bottom) [NO BAND] 2 Rounds. . . 0:20 Glute Bridges 0:20 Hollow Body Rocks 0:20 Slow Air Squats HIP STRETCHES...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 Butt Kickers in Place 0:30 High Knees in Place 0:30 Active Samson 0:30 Knuckle Drags 0:30 Alternating Quad Stretch 0:30 Alternating Side Lunge 0:30 Downdog 200 Meter Run [Coach: if athletes find it hard to...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 10LBS BUMPER PLATE 0:20 Good Mornings (hugging plate) 0:20 Ground to Overhead 0:20 Inchworm to Push Up 0:20 Single Leg Deadlift (same side) 0:20 Single Leg Deadlift (other side) 0:20 Active Samson 0:20 Downdog TECHNIQUE & BUILD [8:00 –...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:20 Jumping Jacks 0:20 Knuckle Drags 0:20 Alternating Quad Stretch 0:20 Mini Hops 0:20 Inchworm 0:20 Downdog 0:20 Jumping Double Taps 0:20 Active Samson 0:20 Alternating Side Lunge SPECIFIC WARM UP 20 Single Unders [Coach: hands stay by “pockets”] 10 Frog Hops...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP [5:00 – 21:00] 2 Rounds. . . 0:20 Inchworm 0:20 Updog to Downdog 0:20 Glute Bridges 0:20 Single Leg Glute Bridges 0:20 Toe Touches EMPTY BARBELL 10 Good Mornings (0:05 tempo) [Coach: neutral spine; open chest] 10 Scap Retractions BUILD EMPTY BARBELL...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 1:00 Row Easy Pace 0:20 Active Samson 0:20 Alternating Quad Stretch 0:20 Push Up to Downdog 1:00 Row Moderate Pace SPECIFIC WARM UP [8:00 – 17:00] SINGLE DUMBBELL BOX STEP UPS 10 Box Step Ups 10 Single Dumbbell Box...Read More
