American Fit Co Northwest – CrossFit Warmup Snatch (EMOM 20) CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.Read More

American Fit Co Northwest – CrossFit Warmup STONEWALL INN (AMRAP – Reps) AMRAP 24: 6 Dumbbell Thrusters (50/35) 6 Sync Burpees 200m Run (together) 6 Sync Toes to Bar 28 Alternating Dumbbell Snatches (50/35) 6 Sync Burpees @ 24:00 Complete a Cash Out 19 Burpees Pullups 69 Wallballs (20/14)Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 10 Squat Mornings 5 Inch Worm + Push Ups 10 Russian Swings 5/side Lunges Barbell Prep: Romanian Deadlift High Hang Muscle Clean High Hang Power Clean Hang Power Clean Power Clean Power Clean (Build to a Heavy 2) Power Clean 0:00-5:00: warm up to a moderately...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds (7:00): 200m Run 0:30 Jump Rope 0:15 Fast Row/Bike 1) 10/direction Leg Swings 2) 10/side Box Hip Opener 3) 5/side Rig Calf Stretch 4) 5/side Lunge + Hamstring Stretch 5) PVC Pass Throughs 5:00 EMOM: (0:20 work / 0:40 rest) Double Under practice Recovery Flow 3...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 0:30 Moderate Row/Bike 5 Medicine Ball Squat Cleans 5/leg Lunge + Overhead Reach 1) 5-5-5 Squat Prison move closer to wall every 5 reps 2) 10 Pitcher Catcher Stretch 3) 5/side Squat + Thoracic Twist 12:00 EMOM: 1: 0:30 Front Rack Kettlebell Carry (do this outside...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 0:30 Bike or Row 10 Air Squats 10 Banded Good Mornings 10 Banded Push Press 1) 5/side Scorpion + Reach 2) 10 Pitcher / Catcher Stretch 3) 5/side Squat + Thoracic Twist Bench Press (5×3 ) Using a wide grip LIMBO (AMRAP – Reps) AMRAP 15:...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 1:30 Bike 5 Extended Inch Worms 5 Narrow Tricep Push Ups 1) 10 Scap Pull Ups 2) 15 Supinated Grip Barbell Bent Over Rows 3) 5 Hollow to Superman Rolls 10 LORDS A-LEAPING (Time) 10-20-30 Back Rack Lunges (135/95) 30-20-10 Toes to Bar Accessory Work 3...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP Buy in: 400m Jog 10 Squat Mornings 8/side Plank Shoulder Taps 6 Inch Worms 1) 10 Down Dog / Up Dog 2) 10 Rolling Hamstring Stretches COPPER CHISELS (Distance) AMRAP 40: 100’ Sled Push 100’ Farmer’s Carry 100’ Sandbag Carry *Teams of 4 Cool Down Rig...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 0:30 Bike or Row 10 Air Squats 10 Banded Good Mornings 10 Scap Pull Ups 1) 5/side Scorpion + Reach 2) 10 Pitcher / Catcher Stretch 3) 5/side Squat + Thoracic Twist T5 = 15 (Time) 5-4-3-2-1 Rope Climbs 1-2-3-4-5 Squat Cleans (225/155) Accessory Work 4...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 1:00 Bike or Row 0:30 Jump Rope 10 Burpees 1) 10 Cherry Pickers 2) 0:30/side Hamstring Floss 3) 10 Wall Pass Throughs 4) 10 Scap Push Ups 10 Rounds 0:30 work/0:30 rest HS Walk Practice – Box in and outs – Walk into the wall –...Read More