American Fit Co Northwest – CrossFit Partner Workout 20 Wall Walks 40 DB Squats 60 Calorie Row 200m Farmer’s Carry 60 Calorie Row 40 DB Squats 20 Wall WalksRead more

American Fit Co Northwest – CrossFit Warmup ● General Warmup (3:00-13:00) ○ Focus on raising HR and core temp, while increasing blood flow to prime movers ○ Every 2:00 x 5 Rounds: :45 Bike (Seat height adjustment, RPM, No Sway, Upright) R1 – :45 Spiderman and Lunge R2 – :45 Pushup to Down Dog R3 – :45 PVC Pass Throughs R4 – :45 Jump Squats R5 – :45 PVC Strict Press ● Specific Warmup (13:00-31:00) ○ Use this time to develop and refine POP for the Push Jerk ○ PUSH JERK WARMUP (STANCE/GRIP Every Rep) ■ 5-7 Reps Jump and Land (hands at sides) ● Look for full hip and knee extension on jump and great landing position (get up before you get down) ■ 5-7 Reps Jump and Land (hands on shoulders) ● Torso tall in dip ■ 5-7 Reps Jump/Punch/Land ● Timing of the Press (AFTER HIP EXTENSION)...Read more

American Fit Co Northwest – CrossFit Warmup Line Drills 3 Rounds: 5 Inchworm to Pushup 10 Scap Retractions w/ 2 sec pause 5 Slow Air Squats 5 Kips Swings 5 Strict Knee Raises 5 Kipping Knee Raises 5 Kipping Knee Raise + Toes to Bar + Kipping Knee Raise 5 Toes to Bar Recovery Flow AMRAP 21: 15 Air Squats 10 Pushups 5 Toes to Bar Every 3:00: 200m RunRead more

American Fit Co Northwest – CrossFit Warmup AMRAP 10: 10 Calorie Machine 5/5 Cossack Squats 5 Goblet Squats w/ Pause 10 KB Deadlift Rig Squat Hold Ankle Stretch Warrior Squat Empty Bar 10 Good Mornings 10 Elbow Rotations 10 Kang Squats 10 Back Squats Build up to starting weight AT LEAST 5WARMUP SETS Back Squat (2, 4, 6, 4, 2) For Total Load Metcon (No Measure) 3 Sets: 6 Walk-Thru Weighted Lunges (each leg) 15 Weighted Calf RaisesRead more

American Fit Co Northwest – CrossFit Warmup 8minutes moving through: 8 CalorieRow(moderate) 10 Hanging Scap Retractions 8 Calorie Bike 10 Lateral Box Step Up (each side) 5 Up Downs 5 Low Box Jumps 5 Ring Rows 4 Burpees 4 Medium Box Jumps 4 Jumping Pullups 3 Burpee Box Jumps 3 Strict Pullups Over The Top (AMRAP – Reps) AMRAP 15: 5-4-3-2-1 Strict Pullups Burpee Box Jump Overs (30/24) Metcon (No Measure) 4 Sets: 10 Ring Rows 12 Banded Lat Pulldowns 15 Drag CurlsRead more