American Fit Co Northwest – CrossFit CORE VALUES (Time) 3 rounds: 16 alternating front-rack reverse lunges (135/95) Accumulate :15 L-sit hold 16 toes-to-bars Accumulate :15 L-sit hold – Take the bar from the floor.Read More

American Fit Co Northwest – CrossFit Warmup 1 Round: 100m Run 0:30 Air Squats 100m Run 0:30 Reverse Lunges 100m Run 0:30 Box Jumps or Step Ups 1) 10 PVC Pass Throughs 2) 5/side PVC Around the World 3) 10 Squat Mornings PARTNER KELLY (Time) 5 rounds for time with a partner: 400-m run 30...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 0:30 Jump Rope 0:10 Handstand Hold (on wall) 5 Banded Pass Throughs 1) 10 Banded Pull Aparts (chest height) 2) 10/side Rig Calf Stretch 3) 5/side Banded Around the Worlds ROASTED CHESTNUTS (Time) 21 chest-to-bar pull-ups 63 double-unders 15 chest-to-bar pull-ups 45 double-unders 9 chest-to-bar pull-ups...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds (6:00 cap) 7/5 Calorie Bike or Row 10 Eye Level KB Swings 5/leg Box Step Up 1) 10 Cherry Pickers 2) 5/side HIp Flexor to Hamstring Stretch 3) 10 Down Dog / Up Dog FLIP-FLOP (Checkmark) 3 Sets every 8:00 800m Bike/400m Row P1: 10 DB...Read More

American Fit Co Northwest – CrossFit Warmup 1 Round: 10 Reps Deadlift 3 Reps High Hang Shrug 3 Reps High Hang Muscle Clean 3 Reps Above Knee Muscle Clean 3 Reps Mid Shin Muscle Clean 5 Reps Front Squats 3 Reps High Hang Squat Cleans 3 Reps Above Knee Squat Cleans 3 Reps Mid Shin...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: :10 Handstand Hold 10 Banded Sumo Deadlift High Pulls (black / red) 6 Steps Spider-Man Lunge 10 Forward/Back Leg Swings 1) 10/leg Peddling Calf Stretch 2) 10/leg Glute Bridge + Leg Extension toward ceiling 3) 10/side Staggard Stance Good Morning TRICK OR TREAT (Time) 3 rounds...Read More

American Fit Co Northwest – CrossFit Warmup ODD : Barbell Romanian DL EVEN : Moderate pace on cardio piece 1) 15 – Banded Good Mornings 2) 10 – Banded Row + 3 sec hold 3) 10/side – Bird Dog 4) 10 – Down Dog + Up Dog SCULLING (5 Rounds for distance) 5 sets: On...Read More

American Fit Co Northwest – CrossFit KIRKLAND (AMRAP – Rounds and Reps) AMRAP 25: (w/ partner) 40 sync double-unders 20 sync burpees over the bar 10 partner deadlifts (315/225) – Rest 1:00 between rounds.Read More

American Fit Co Northwest – CrossFit Warmup 1 Round: 1 min cardio 10 Bootstrappers 5 Inchworms 5/side Walking Lunge 10/leg Leg Swings Barbell Warm Up 3-5 Resp 1) Snatch Pull 2) Hang Muscle Snatch 3) Behind the Neck Push Press 4) Overhead Squat 5) High Hang Snatch Hang Power Snatch (7 Sets: 3 Hang Power...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: Island Jog 10 Kip Swings Island Jog 10 Hollow Rocks 1) 5 Inch Worm + Push Up 2) 10 Cherry Pickers 3) 5/direction Scorpion + Reach 4) 10 Rolling Hamstring Stretches MINUTE BY MINUTE (Checkmark) EMOM 30: Min 1: 10 Calorie Row Min 2: 15 DB...Read More