American Fit Co Northwest – CrossFit Warmup SKILLZ (Weight) AMRAP 30: (Teams of 3) 30 Crossovers 15 Wallballs (20/14) 1 Snatch (AHAP with NO MISSES)Read More

American Fit Co Northwest – CrossFit Warmup 2 Rounds: 1:30 Bike 10 KB Swings :20 Bar Hang 10 Ring Rows 5 Kip Swings 2 Kip Swings + 1 Kip 2 Kip Swings + 1 Pullup 2 Kip Swings + 1 Pullup + 1 Kip Swing 3 Pullups 3 Clean Deadlifts 3 Clean Deadlift + Shrug...Read More

American Fit Co Northwest – CrossFit Recovery Flow 3 Rounds: 800 Meter Run 30 Push-ups 1,500/1,300 Meter Bike Accessory Work 3 Rounds: 10 Plate Front Raise 10 DumbbellBicep Curl 10 Skull CrushersRead More

American Fit Co Northwest – CrossFit Warmup 2 Sets: 200m Run 10 PVC Pass Through 10 PVC Front Squats 25 Single Unders :30 Wall Facing Handstand Hold 5 Down Dog/Push Up Front Squat: 2 Sets: 5 Lateral Lunges (each side) 5 Bootstrappers 5 Tempo “Perfect” Empty Barbell Front Squat (3:1:2:1) Front Squat (Build to a...Read More

American Fit Co Northwest – CrossFit Warmup 3 Sets: 300m Row 10 Single Arm Dumbbell High Pull (each side) 5 No Jump Burpee 10 Hanging Scap Retractions, 5 Kip to Swings 20 Alt Leg V-Up 5 Kips Swings 5 Strict Knee Raises 5 Kipping Knee Raises 5 Kipping Knee Raise + Toes to Bar +...Read More

American Fit Co Northwest – CrossFit Warmup 1 minute Spiderman Stretch (each side) 1minute Elbow to Floor Stretch (each side) 2 minute Couch Stretch (each side) 1 Set of Row, 1 Set of Ski, 1 Set of Bike :45 easy :15 moderate :30 easy :15 moderate/fast :15 easy :15 fast :15 rest :5 sprint RUNNING...Read More

American Fit Co Northwest – CrossFit Partner Workout 20 Wall Walks 40 DB Squats 60 Calorie Row 200m Farmer’s Carry 60 Calorie Row 40 DB Squats 20 Wall WalksRead More

American Fit Co Northwest – CrossFit Warmup ● General Warmup (3:00-13:00) ○ Focus on raising HR and core temp, while increasing blood flow to prime movers ○ Every 2:00 x 5 Rounds: :45 Bike (Seat height adjustment, RPM, No Sway, Upright) R1 – :45 Spiderman and Lunge R2 – :45 Pushup to Down Dog R3...Read More

American Fit Co Northwest – CrossFit Warmup Line Drills 3 Rounds: 5 Inchworm to Pushup 10 Scap Retractions w/ 2 sec pause 5 Slow Air Squats 5 Kips Swings 5 Strict Knee Raises 5 Kipping Knee Raises 5 Kipping Knee Raise + Toes to Bar + Kipping Knee Raise 5 Toes to Bar Recovery Flow...Read More

American Fit Co Northwest – CrossFit Warmup AMRAP 10: 10 Calorie Machine 5/5 Cossack Squats 5 Goblet Squats w/ Pause 10 KB Deadlift Rig Squat Hold Ankle Stretch Warrior Squat Empty Bar 10 Good Mornings 10 Elbow Rotations 10 Kang Squats 10 Back Squats Build up to starting weight AT LEAST 5WARMUP SETS Back Squat...Read More