American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP: 100m Jog 10 Wide Base Air Squats (2s pause at the bottom) 10 Straight Leg Sit Ups 1) 10/direction per leg Box Hip Opener Circles 2) 0:30 Front Rack Stretch (against wall) 3) 10 Banded Front Squat Black/Red 4) 10/side Hamstring Sweep Front Rack Lunge (10-8-6-4-2)...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 Plank on Elbows 4: 0:30 Jumping Jacks 1) 10 Squat Mornings 2) 10 Banded High Pulls 3) 10 Sumo Stance Good Mornings 4) 10/side Bird Dog CARRY THE BOATS (No Measure) AMRAP 30: 300m...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 0:30 Jump Rope 0:30 Air Squats, easy 0:30 Jumping Jacks 0:30 alternating leg Hamstring Stretch 1) 10 Extended Inch Worms 2) 15 Cherry Pickers 3) 10/side Leg Swings (forward/back) 4) 5/side Rotating T Plank Bench Press (5×3 *same weight across all sets) SWEET 16 (4 Rounds...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 12 Russian Swings 24 Jumping Jacks 12 Sumo Kettlebell Deadlifts 24 Single Unders 1) 5/side Runner’s Lunge 2) 10/direction Cat Cow 3) 10 Down Dog/Up Dog 4) 15 Banded Good Mornings BRING IT ON HOME (AMRAP – Reps) AMRAP 20: 25/20 Calorie Row 50 Dumbbell Deadlifts...Read More

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP: 100m Jog 10 Scap Pull Ups 10 Air Squats 1) 5/side Squat + Thoracic Twist 2) 10/side Hamstring Sweep 3) 10 Banded High Lows Back Squat (5×3 *same weight across all sets) Iron and Nickel (Time) 3 Rounds: 400m Run 20 Toes to Bar 20 V-UpsRead More

American Fit Co Northwest – CrossFit Warmup 3 Rounds (6:00) 0:30 Jump Rope 10 Burpee Planks 5/leg High Skip in place 0:20 Active hang on Rig 1) 5/side Rig Calf Stretch 3s hold 2) 10 Cherry Pickers 3) 0:30 Grip Opener (fingers toward knees) WOD Prep 3 Rounds (9:00 Cap) 3 Pull Ups 6 Pushups...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 0:30 Row or Bike 8 Russian Kettlebell Swings 6 KB Goblet Squats 4 No push up burpees 1) 10 Prayer Squats 2s hold 2) 5/side Lunge + Hamstring Stretch 3) 5/side Squat + Thoracic Twist 4) 10 Scap Pull Ups Core Tabata Odd: Superman Hold Even:...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 20 Jumping Jacks (clap behind back) 5 Down Dog/Up Dog 10 Banded Good Mornings 5 Banded Strict Press 1) 0:30 Forearm Stretch 2) 10/side 3s Calf Stretch 3) 5/direction Scorpion + Reach 4) 10 Rolling Hamstring Stretches EMOM 4 0:30 Plate Pinch Hold 25/15 Recovery Flow...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 100m Jog 8 Russian Kettlebell Swings 10/side Hamstring Sweep 1) 0:30/side Front Rack Stretch with barbell 2) 10/side Cossack Squat 3) 5/side Lunge + Hamstring Stretch 4) 10 Frankenstein Barbell Squats Front Squat (3,3,2,2,1,1) Building to a Heavy Single Metcon (10 Rounds for time) 10 x...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 0:30 Bike (or row) 5 Barbell Hang Power Cleans 15 Plate Hops 5 Barbell Strict Press 1) 10 Scap Push Ups 2) 5/side Scorpion + Reach 3) 10 Pitcher / Catcher Stretch 4) 5/side Squat + Thoracic Twist Tabata: 80% effort bike (or row) MAGIC 8...Read More