American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) WARM UP 1:00 Machine/Run Easy Pace 0:30 Inchworm to Push Up 0:30 Downdog 0:30 Active Samson 1:00 Machine/Run Moderate Pace 0:30 Active Spiderman 0:30 Pigeon Pose (left side) 0:30 Pigeon Pose (right side) 1:00 Machine/Run Fast Pace 0:30 Alternating Quad Stretch 0:30 Knuckle Drags 0:30...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Spiderman 0:30 Push-Up to Down Dog 0:30 Pigeon Pose (left side) 0:30 Pigeon Pose (right side) 0:30 Cossack Squats TECHNIQUE & BUILD WALL BALLS 0:30 Squats to the med ball 3 Med. Ball front squats 3 Med. Ball Push Presses...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 2:00 Row 0:30 Active Samson Stretch 2:00 Bike 0:30 Cossack Squats 1:00 Jump Rope 0:30 Inchworm to Push-Up 20 Single Unders 10 High/Slow Single Unders 10 Low/Fast Single Unders 3×10 Double Unders Metcon Metcon (Time) 5 Rounds: 10/8 Calorie Row 30 Double...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Plank Shoulder Taps 0:30 Active Spiderman 0:30 Mountain Climbers 0:30 PVC Pass Through 0:30 PVC Around the World 0:30 PVC Snatch Grip Deadlift TECHNIQUE & BUILD EMPTY BARBELL 5 Barbell Good Mornings 5 Snatch Grip Behind the Neck Push Press 5...Read More

American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Rounds and Reps) With a Partner: AMRAP 30: 1000m Row 50 Single DB Box Step-ups 30 Single DB Hang Clean and JerksRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) Rock/Paper/Scissors Plate Warmup Power Clean PVC Warmup Skill Power Clean (EMOM 15) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12: 9 Wallballs 6 Burpees 30 Double UndersRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) Rowling Warmup Partner Metcon Metcon (AMRAP – Reps) (With a Partner) AMRAP 8 x 3 Rounds: Max Calorie Row Max Calorie Bike Max Shuttle Run REST 2:00Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 5 Rounds: 20 Band Pull Aparts 10 Air Squats 5 Pushups to Down Dog Strength Bench Press (7×5) Goblet Squat (7 x 8-10) Accessory Work Metcon (No Measure) Tabata (8 Rounds: 20 seconds on 10 seconds rest) Jumping Lunges Plank HoldRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike 8 Scap Retractions 6 Box Step Ups 4 DB Deadlifts Metcon Metcon (AMRAP – Reps) 3 Rounds: 1:00 Pullups/Ring Rows 1:00 Box Step Ups 1:00 Calorie Bike 1:00 Dumbbell Snatches 1:00 Single Arm Farmer’s Carry 1:00 RESTRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Run/Row/Bike/Ski 5/5 Spiderman Lunge and Reach 5/5 Staggered Good Mornings 5 Pushups to Down Dog Stretch Strength Deadlift (5×5) Metcon Metcon (AMRAP – Reps) AMRAP 10: 1, 2, 3, 4, 5, 6…. Deadlifts (225/155) 2, 4, 6 ,8, 10, 12….. PushupsRead More