American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP: 0:30 Bike or Row (increase pace every 0:10) 5/leg Reverse Lunges 5 Inch Worm + Push Up Barbell Warm Up: Down Up High Pull Strict Press Frankenstein Squat Push Press Squat Clean Push Jerk or Split Jerk (athlete choice) Prep for WOD – build to WOD...Read More

American Fit Co Northwest – CrossFit Warmup 4:00 EMOM 1: 0:30 Plate Pinch Hold 25/15 2: 0:30 Russian Swing 3: 0:30 Down Dog / Up Dog 4: 0:30 Jumping Jacks 1) 10 Squat Mornings 2) 10 x 3s Hold Calf Stretch 3) 0:30/side Hip Opener on box 4) 10/side Scorpion + Reach CARRY ON (5...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds (5:00 cap) 0:30 Row or Bike 10 Medicine Ball Cleans 1 Wall Walk + 0:10 HS Hold at top 1) 5/side Lunge + Elbow to Ground 2) 5 Extended Inch Worms 3) 10/side Hamstring Sweep 4) 10 Prayer Squats (3s hold) BALLIN’ (Time) 50 Wallballs 30...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: 7 Cherry Pickers 6:10/side Leg Swings 8: 10 Down Dog / Up Dog 1) 10/arm Banded Push Press 2) 5 Inch Worms + Push Up 3) 5/side x 3s Hold Rig...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds (5:00 cap) 8 Barbell Squat Mornings 4/leg Box Step Ups 8 Russian Swings 4 Romanian Deadlifts 1) 10/side Bird Dogs 2) 10/side Scorpions 3) 5/side Lunge + Hamstring Stretch 4) 10 Down Dog / Up Dog REPLAY (Time) 3 Rounds: 15/12 Calorie Bike 12 Deadlifts (185/135)...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP 100m Row 10 Lunges 100m Jog 10 Up/Down Planks 1) 10/side Scorpion + Reach 2) 10/side Hamstring Sweep 3) 10 Banded Pass Throughs 4) 5 Inch Worms + Push Up AND WHEN YOU’RE FIFTEEN (AMRAP – Rounds and Reps) AMRAP 30: (teams of 3) 60 Calorie...Read More

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP 10 Med Ball Hug Squats 10 Eye-Level KB Swings 10 Med Ball Strict Press 1) 10 Wall Pass Thrus 2) 10 Glute Bridges 3) 10 Prayer Squats (hold 3s in bottom) Back Squat Prep *go over points of performance drive BIRCHALL (Time) 100 Back Squats (Bodyweight)...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds (6:00) 200m Run 10 Banded Bent Over Rows 5 Sumo Stance Good Mornings 1) 10 Scap Pull Ups 2) 5/side Rig Calf Stretch 3) 10 Banded High Lows 4) 10/side Leg Swings LONG WINTER’S NAP (No Measure) 10-1 Barbell Bench Press (115/80) 5 Strict Pullups 250m...Read More

American Fit Co Northwest – CrossFit Warmup 6:00 EMOM Odd: 15 G2OH w/plate 25/15 Even: Bike or Row (moderate pace) 1) 10 PVC Pass Throughs 2) 5/side PVC Around the World 3) 10 PVC Sit & Reach Snatch (EMOM 15: 1 Hang Snatch + 1 Snatch) GRANDMOTHER’S HOUSE (AMRAP – Rounds and Reps) AMRAP 15:...Read More

American Fit Co Northwest – CrossFit Warmup 6:00 AMRAP: 15 Banded Good Mornings 10 Kip Swings 5 Weighted Hollow Body Rocks 1) 10 – Banded High/Low 2) 10/side – Split Stance Banded High Pull 3) 10 – Barbell Jefferson Curls 4) 10 – Down Dog + Up Dog Shoulder Press (10-8-6-4-2) TURTLE POWER (Time) 3...Read More