American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 10 Box Step Ups 0:30 Active Samson 0:30 Calf Stretch on Box (L/R) 10 Lateral Box Step Up (L/R) 10 Alternating Quad Stretch 10 Good Mornings 20 Jumping Jacks SPECIFIC WARM UP [10:00 – 30:00] BOX JUMPS 5 Low...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 1:00 Bike MOBILITY 1:00 Half Kneeling Adductor Stretch (L/R) 1:00 Pole/Rig/Rack Assisted Squat TECHNIQUE & BUILD [8:00 – 27:00] BAR MUSCLE UPS -Drive hips towards the bar in the hollow position 10 Scap Retractions 5 Kip Swings 3 Strict...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 15:00] BUDDY ROWLING [6:00 Clock] Partner 1: Rows 200 Meters -Objective: monitor stops at exactly 200 Meters Partner 2: Penalty Wall Walks or Shoulder Taps -Meters over/under 200 in penalty Wall Walks or Shoulder Taps -Max Wall Walks = 5...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 13:00] 3 Rounds 1:00 Bike 5 Push Ups 15 Band Pull Aparts MOBILITY 1:00 Lying Chest Opener (L/R) TECHNIQUE & BUILD [13:00 – 20:00] 10 High Plank Shoulder Shrugs (Scap Retractions) EMPTY BARBELL 10 Barbell Bench Scap Retractions -Athletes lay...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 7:00] 0:15 Knuckle Drags 0:15 Alternating Quad Stretch 0:30 Downdog 200m Jog TECHNIQUE & BUILD [7:00 – 12:00] EMPTY BARBELL 5 Slow Good Mornings 5 Slow Stiff Legged Deadlifts 5 Deadlifts LIGHT-WEIGHT 9 Deadlifts -Bar moves over the middle of...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 11:00] 10LBS PLATE 0:30 Plate Hops (jumping jack feet) 0:30 Active Spiderman 0:30 Runner’s Lunge Ankle Stretch (switch sides 0:15) 0:30 Slow Plate Squats (0:05 on the way down) 0:30 Active Samson 0:30 Alternating Quad Stretch 0:30 Alternating Side Lunge...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 12:00] AMRAP3: 5 Calorie Row 5 Frog Hops 10 Bodyweight Reverse Lunges 0:30 Push Up to Downdog 0:30 Active Spiderman 0:30 Active Samson 0:30 Alternating Side Lunge MOBILITY 1:00 Banded Shoulder Distraction (L/R) TECHNIQUE & BUILD [12:00 – 20:00] BODYWEIGHT...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP CORE BUY IN 0:30 Row 0:30 Plank 0:30 Plank to Push Up 0:30 Row 0:30 Side Plank (L) 0:30 Side Plank ( R ) 0:30 Row 0:30 Hollow Body Hold 0:30 Hollow Body Rocks 0:30 Row 0:30 Seated L Sit Hold 0:30...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Inchworm 0:30 Downdog 0:30 Active Spiderman 0:30 Active Samson 0:30 Good Mornings 0:30 Slow Air Squats Team of 2 AMRAP 5: Partner 1: 7 Empty Bar Back Squats 5 Slow Burpees 100 Meter Jog Partner 2: Stretch (Calf Stretch, Quad Stretch,...Read More

American Fit Co Northwest – CrossFit Mobility Mobility Warm Up (No Measure) Upper Body 1. Puppy Pose: 1 min. 2. Shoulder to Floor: 1 min. 3. Wrist Stretches: 1 Min. Lower Body 1. Couch Stretch: 2 min. each side 2. Pigeon Pose: 2 min. each side 3. Butterfly: 90 sec. 4. Pike: 1 min. 5....Read More