American Fit Co Northwest – CrossFit Recovery Flow AMRAP 25: Partner 1: AMRAP 3 Strict Pullups 6 Dumbbell Front Squats 9 Dumbbell Bench Press 12 Dumbbell Deadlifts Partner 2: 500m Row/1000m Bike/400m Run/500m SkiRead More

American Fit Co Northwest – CrossFit Warmup 2 Rounds: 1:00 Row (moderate) 10 Single Arm Russian KB Swing (each side, light) 10 Single Arm KB Press (each side, light) 20 Step Back Lunge Metcon EMERALD ISLE (Time) 9-15-21 Double Dumbbell Hang Clean & Jerk (50/35) 50′ Front Rack Lunge After Each Set Capacity Builder 2...Read More

American Fit Co Northwest – CrossFit Warmup Line Drills 10 Hanging Scap Retractions 5 Kip Swings 5 Strict Pullups 10 Kip Swings 5 Kipping Knee Raises 5 Toes to Bar Strength Strict Pull ups (EMOM 8: 1: Max Strict Pullups 2: REST) Metcon SAINT PATRICK (Time) Partition Anyway 1600m Run 100 Toes to Bar CAP...Read More

American Fit Co Northwest – CrossFit Warmup 2 Rounds: 1:00 Row (moderate) 5 Inchworm w/Push Up 10 Single Arm Dumbbell Thruster (each side) BANDED SQUAT WARMUP 10 Side step R/L 10 Forward/Backwards Walk 10 Glute Bridges 10 Single Leg Glute Bridges 10 Bird Dogs R/L 10 Squats BUILD TO SQUAT WEIGHT AND BOX HEIGHT Strength...Read More

American Fit Co Northwest – CrossFit Partner Metcon SEBASTIAN & FLOUNDER (4 Rounds for reps) AMRAP 4 x 4 Rounds: Rest 1:00 b/t Rounds 1000m/900m Bike R1: Max Rope Climbs R2: Max Bar Muscle Ups R3: Max Chest to Bars R4: Max PullupsRead More

American Fit Co Northwest – CrossFit Warmup 2:00 Row Easy 30 Seconds Alternating Reverse Lunge 30 Seconds Jumping Jacks 30 Seconds Active Spiderman 30 Seconds Active Samson 1:00 Row Easy 30 Seconds Air Squats 30 Seconds Down Dog to Push-Ups 30 Seconds Bodyweight Good Mornings 30 Seconds Single Unders 30 Seconds Knuckle Draggers 30 Seconds...Read More

American Fit Co Northwest – CrossFit Warm-up 3 Rounds: 1:00 Jog Line Drills 10 Barbell Good Mornings 10 Kipping Knee Raises -Then- Warm Up to Power Clean weight. Workout Prep: 1 Set (at workout pace) 3 Shuttle Runs 25′ Lunge 5 Toes to Bar 2 Power Cleans Recovery Flow EMOM 25: 1: 6 Shuttle Runs...Read More

American Fit Co Northwest – CrossFit Warm-up 2Rounds: 1:00 Row (Moderate) 10 PVC Pass Through 10 PVC Overhead Squat 10 PVC Squat Snatch 10 Kip to Swing 5 Strict Pull Up -Then- Warm Up to Overhead Squat weight w/ 3 Pull Ups between each set. Overhead Squat (Build to Healthy set of 3) PRINCE ERIC...Read More

American Fit Co Northwest – CrossFit Warm-up 3 Rounds: 1:00 Row 20 Band Pull Aparts 15 Banded Good Morning 10 Inchworm w/Push Up 5 Pushups to Down Dog -Then- Warm Up to Bench Press weight. Bench Press (5, 5, 4, 4, 4 ) Building to Healthy set of 4 UNDER THE SEA (Time) 4 Rounds:...Read More

American Fit Co Northwest – CrossFit Warm-up 3 Rounds 200m Jog (Easy-Moderate) 10 Hanging Scap Retraction 10 Banded Air Squat 6 Ring Rows 6 Box Step Ups 3 Jumping Pullups Weighted Step-ups (5×5 (each leg)) STRICT PARENTING (Time) Buy In: 1000m Run 7 Rounds: 5 Strict Pullups 15 Air Squats Cash Out: 1000m RunRead More