American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 2:00 Row 0:30 Active Samson Stretch 2:00 Bike 0:30 Cossack Squats 1:00 Jump Rope 0:30 Inchworm to Push-Up 20 Single Unders 10 High/Slow Single Unders 10 Low/Fast Single Unders 3×10 Double Unders Metcon Metcon (Time) 5 Rounds: 10/8 Calorie Row 30 Double Unders 10/8 Calorie Bike -directly into- 50/40 Calorie Row 150 Double Unders 50/40 Calorie BikeRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Plank Shoulder Taps 0:30 Active Spiderman 0:30 Mountain Climbers 0:30 PVC Pass Through 0:30 PVC Around the World 0:30 PVC Snatch Grip Deadlift TECHNIQUE & BUILD EMPTY BARBELL 5 Barbell Good Mornings 5 Snatch Grip Behind the Neck Push Press 5 Snatch Grip Deadlifts 5 Hang Power Snatches 3 Pausing Snatch Grip Deadlifts (0:03 pause at mid shin, above the knee, and the pocket) [Coach: Hips and shoulders rise at the same rate] 3 Pausing Power Snatches (0:03 pause in the catch) [Coach: Punch up on the barbell] Weightlifting Snatch (EMOM 20) Metcon Warm-up (No Measure) TOES TO BAR 10 Scap Retractions 5 Straight Arm Burpees 5 Kip Swings 3 Knee to Chest 3 Toes to Bar [Coach: Push down on the bar with straight arms in the hollow position] Metcon (AMRAP – Reps) AMRAP 7:...Read more

American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Rounds and Reps) With a Partner: AMRAP 30: 1000m Row 50 Single DB Box Step-ups 30 Single DB Hang Clean and JerksRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) Rock/Paper/Scissors Plate Warmup Power Clean PVC Warmup Skill Power Clean (EMOM 15) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12: 9 Wallballs 6 Burpees 30 Double UndersRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) Rowling Warmup Partner Metcon Metcon (AMRAP – Reps) (With a Partner) AMRAP 8 x 3 Rounds: Max Calorie Row Max Calorie Bike Max Shuttle Run REST 2:00Read more