American Fit Co Northwest – CrossFit Warmup 3 Rounds: 0:30 Row 10 Banded Strict Press 10 Banded Front Squat 1) 5/side Lunge + Elbow to ground 2) 5 Barbell Push Press 3) Barbell Quad Smash, 0:30/side 4) 5 Barbell Push Jerk Push Press (5-5-3-3-3-1-1-1-1-1) 500m Row (Time) Max Effort 500m RowRead More

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP: 0:30 Jump Rope Running Man 5 Kip Swings + 5 Knee to Chest 10 Banded Overhead Squats 1) 10 Barbell Pass Overs 2) 20 Overhead Banded Pull Aparts 3) 10 Banded High Lows 4) 0:30/side Barbell Squat Quad Smash 8 MILE (AMRAP – Rounds and Reps)...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 15 Jumping Jacks 2 Half Wall Walks 10 Russian Swings 4 Down Dog / Up Dog 1) 10 Jefferson Curls 2) 10 Wall Pass Throughs 3) 5/side Scorpions 4) 10/side Bird Dogs Deadlift (5,4,3,2,1,10,10) WALKING DIANE (Time) 21-15-9 Deadlift (225/155) 7-5-3 WallwalksRead More

American Fit Co Northwest – CrossFit Warmup 0:30 Cardio Movement 10 Kip Swings 15 Jumping Jacks 5 Straight Leg Sit Ups 1) 10 Scap Pull Ups 2) 10 Banded High Lows 3) 0:30 Hollow Body Hold + 0:30 Cobra Stretch WENDLER’S CARDIO (Checkmark) 5 Rounds: 20/15 Calorie Machine 10 Strict Pullups 400m Sandbag Carry 3...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds (Cap 6 mins) 10/leg Jumping Split Squat 8 1-1/4 Air Squat :60 sec Moderate Cardio 1) 10 Barbell Squat Mornings 2) 10 Prayer Squats 3) 10 Cat/Cow Back Squat (5,4,3,2,1,10,10) BEACH CRUISER (Time) 30 Calorie Bike 30 Sandbag Squats (70/50) 20 Calorie Bike 20 Sandbag Squats...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 15 Jumping Jacks 10 Kip Swings 5 Inchworms + Push Up Ring Muscle Up Work (6:00) – Progression of the following : 3 sets x 5 Reps : 1. Banded Hip Pop 2. Hip Pop + Catch 3. Strict Ring Tracing from Toes/Top of Feet 4....Read More

American Fit Co Northwest – CrossFit Warmup 8:00 EMOM: 1, 3, 5, 7 – Nasal Breathing Cardio 2: 15 Banded Bent Over Rows 4: 10 Banded Pass Throughs 6: 20 Pogo Hops 8: 10 Down Dog / Up Dog 1) 10/arm Banded Push Press 2) 5 Inch Worms + Push Up 3) 5/side x 3s...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP 100m Row / 250m Bike 10 Dive Bomb Push Ups 15 Jumping Jacks 10 Banded Front Squats 1) 5/side Squat + Thoracic Twist 2) 10 Pitcher / Catcher Stretch 3) 10 Cherry Pickers 30 FOR 30 (AMRAP – Rounds and Reps) AMRAP 30: w/ partner 30...Read More

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP: 100m Jog 10 Sumo Deadlift High Pulls 10/side High Knees in place 10 Banded Bent Over Rows 1) 5 Hang Power Cleans 2) 10 Kip Swings 3) 5 Power Cleans 4) 10 Banded High Lows Power Clean (EMOM 10: 3 Power Cleans) POWERBALL (Time) 600m Run...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds 10 Squat Jacks 10 Single DB Thruster 10 Straight Leg Sit Ups 1) 10 Kip Swings 2) 10 Scap Pull Ups 3) 10 Down Dog / Up Dog 4) 10 Scap Push Ups KANSAS (Checkmark) 5 Rounds: 30 Situps 3 Rounds of Cindy 200m Farmer’s CarryRead More