American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 1:00 Easy Row 10 Situps 10 Air Squats :45 Moderate Row 10 Hanging Knee Raises 10 Empty Barbell Thrusters :30 Fast Row 5 Toes to Bar 5 Push Press 5 Front Squats Metcon Metcon (Calories) AMRAP 14: Max Calorie Row *Every 2 Minutes: 7 Toes...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minute for Quality: 1:00 Bike 5 Pushup to Down Dog 5 PVC Shrugs 5 PVC High Pulls 5 PVC Power Cleans Skill Power Clean (10 x 2) We will be doing 2 power cleans ever minute , building to a moderate weight Metcon Metcon...Read More