American Fit Co Northwest – CrossFit Partner Metcon x3 (AMRAP – Reps) TEAMS OF 3 AMRAP 30: 30, 60, 90, 120 Calorie Machine 30, 60, 90, 120 Dumbbell Bench 30, 60, 90, 120 Calorie Machine 30, 60, 90, 120 Dumbbell Thruster 30, 60, 90, 120 Calorie Machine 30, 60, 90, 120 Burpees Over BenchRead More

American Fit Co Northwest – CrossFit Warm-up AMRAP 5: 5 jumping jacks 10’ bear crawl 1 wall walk 5 muscle snatches 10 overhead alternating lunges 5 lateral hop over PVC 15 single-unders 5 hand-release push-ups (Lift hands clearly off the ground) 2 scaled wall walks (At the start and finish of each rep, both hands...Read More

American Fit Co Northwest – CrossFit Warm-up :30 Seconds Bike :30 Seconds Down Dog :30 Seconds Childs Pose :30 Seconds Alternating Reverse Lunge :30 Seconds Bike :30 Seconds Down Dog to Push-Ups :30 Seconds Active Spiderman :30 Seconds Active Samson :30 Seconds Air Squats :30 Seconds Bike Recovery Flow AMRAP 30: Max Distance Bike *Every...Read More

American Fit Co Northwest – CrossFit Warm-up Burpee Thunderstruck NOBULL (AMRAP – Reps) 3 Rounds: 1:00 on/1:00 off Wallballs Dumbbell Snatches Burpees Box Jumps Calorie RowRead More

American Fit Co Northwest – CrossFit Warm-up 3 Sets 1:00 Row 5 Pushup to Down Dog 10 Barbell Good Morning 10 Back Squats Build to Opening Back Squat Weight Strength Back Squat (10, 8, 6, 4, 2 Back Squats) Metcon PANAMA CANAL (Weight) EMOM 12: 1: 12/10 Calorie Row 2: 10 Front Squats 3: 12/10...Read More

American Fit Co Northwest – CrossFit Warm-up AMRAP 8 1:00 Bike 20 Jump Ropes 10 Bench Step Overs 5 Pushups Metcon BMX (AMRAP – Rounds and Reps) AMRAP 15: 20 Calorie Bike 20 Pushups 20 Bench Hops Accessory Work 4 Sets: 5 Dumbbell Bench Press 10 Seated French Press 15 Dumbbell Flys 20 Banded PushupsRead More

American Fit Co Northwest – CrossFit Warm-up Round 1 (each): P1: 1:00 Row P2: 1:00 Air Squats P3: 1:00 Spiderman Lunge and Reach Round 2 (each): P1: 1:00 Row P2: 1:00 Walking Lunges P3: 1:00 Light KB Swings Round 3(each): P1: 1:00 Row P2: 1:00 Light Goblet Squats P3: 1:00 Light Walking Lunges LIFE IS...Read More

American Fit Co Northwest – CrossFit CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps) Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 50 ft) *Add 5 burpee pull-ups after each round. CrossFit Games Open 23.2B (All Divisions/Ages) Immediately following 23.2A, athletes will...Read More

American Fit Co Northwest – CrossFit Warm-up 2 Sets: 0:45 Row (easy to moderate) 0:45 Bike (easy to moderate) 10 Single Arm High Pull (Light-Moderate) (each side) 15 Russian Kettlebell Swing (Moderate) 5 Inchworm 3 Strict Pull Up Partner Metcon RUNNING BACK (AMRAP – Reps) EMOM 20: 1: 10 Ab Mat Situps + Max DB...Read More

American Fit Co Northwest – CrossFit Warm-up 2:00 Row Easy 10 Alternating Reverse Lunge :30 Jumping Jacks 5/5 Active Spiderman :30 Active Samson 1:00 Row Easy 10 Air Squats 5 Down Dog to Push-Ups 10 Bodyweight Good Mornings 10 Alternating Quad Stretch :30 Row Easy ROW 20 Second Row Feet flat against rower and/or vertical...Read More