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 WESTWARD EXPANSION (No Measure) 100/80 Cal Fan Bike 50 Deadlifts (225/155) 30 Wall Walks *Partition as NeededRead More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 10/8 Calorie Bike or Row 5 Inch Worm + Push Up 10 Straight Leg Sit Ups 5 Frankstein Squats 1) 10 Down Dog / Up Dog 2) 10 Scap Pull Ups 3) 5/side Lunge + Overhead Reach Stamina Squats 3 Sets: 3 Front Squats + 5...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 20 Double Unders (40 single unders) 10 American Kettlebell Swings 35/26 10 Air Squats 10 PVC Pass Throughs Barbell Warm Up: 10 Down Up High Pull 10 Muscle Snatch 10 Hang Squat Snatch 10 Power Snatch (mid shin) 10 Overhead Squats Hang Snatch (12:00 EMOM) FAST...Read More

American Fit Co Northwest – CrossFit Warmup 4 Rounds: 10/8 Cal Bike 10 Banded Thrusters 3/leg Spider-Man Lunge 1) 10 Banded High Lows 2) 10 Banded Good Mornings 3) 10/arm Banded Strict Press 4) 10 x 3s Calf Stretch on rig QUARTER POUNDER (AMRAP – Rounds and Reps) Teams of 2: AMRAP 25: 40/30 Fan...Read More

American Fit Co Northwest – CrossFit Warmup 5 Minute AMRAP 10 Steps in Flat Bear Crawl 10 Squat Jacks 10 Scap Push-Ups 10 Scap Pull-Ups 10 Down Dog/Up Dog + Ankle 10 Alt Calf Stretch x 3 sec 3 (x 10 sec) German Stretch 10/side 90-90 Hip Switch Skill – Pistol Squat (7 minutes) 1....Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 200m Run 1 Around the World Plate Hop 10 Cherry Pickers 1) 10/leg Hamstring Sweep 2) 5/side Calf Stretch on Rig 3) 10/side Scorpion MINUTE CLINIC (No Measure) EMOM 25: 1: 200m Run 2: 400m Bike 3: 200m Row 4: 7 Burpees 5: RestRead More

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP: 30 Single Unders 10 Barbell Good Mornings 5 Straight Leg Sit Ups 1) 10/side Bird Dog 2) 10/side Scorpion 3) 10 Cat Cow 4) 10 Rolling Hamstring Stretch Deadlift (3×3) GRATEFUL DEAD (Time) 21-15-9 Deadlifts (225/155) 63-45-27 Double Unders*Single Unders 84-60-36Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds 1 Minute Single Unders 10 Goblet Squats 35/26 10 Banded Strict Press 1) 10/side – Plate Halo 15/10 2) 10 – Prayer Squats x 3 sec 3) 10/side – 90/90 + hip extension 4) 10 – Jefferson Curls TIME DILATION (Time) 10 Rounds: 15/12 Calorie Row...Read More

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP: 100m Jog 10 Banded Strict Press 5 Dive Bomb Push Ups 10 Kip Swings 1) 10 Banded Pass Throughs 2) 5/side Banded Around the Worlds 3) 10 Banded Tricep Extensions 4) 10 Banded High Lows Shoulder Press (5×5) Helen (Time) 3 Rounds for time of: 400m...Read More

American Fit Co Northwest – CrossFit Warmup PARED DOWN (Time) (Teams of 2) 1000m Row 60 Burpees 50 Sync Air Squats 1000m Row 40 Handstand Pushups 50 Sync Air Squats 1000m Row 20 Wall Walks 50 Sync Air SquatsRead More