American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 100m Run 10 PVC Pass Throughs 10 PVC Good Mornings The Burgener Warmup (5 reps of each) 1. Down and Up 2. Elbow High and Outside 3. Muscle Clean 4. Wild West Drill 5. Clean Drop 6. Power Clean Skill Metcon (Checkmark) EMOM...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 300m Run 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Kang Squats Building up to 85-90% 5 @ 30% 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% 1 @ 75% 1 @ 80% Load bar to 85-90% Warm up...Read More

American Fit Co Northwest – CrossFit Partner Metcon Seara Burton (Checkmark) On the 0:00 2 mile run From 20:00 – 35:00 AMRAP 15: 24 Air Squats 16 Bench Press (135/85 8 Deadlifts (225/125) *Split reps as neededRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Jump Rope 10 PVC Pass Throughs 10 PVC Good Mornings The Burgener Warmup (5 reps of each) 1. Down and Up 2. Elbow High and Outside 3. Muscle Snatch 4. Snatch Land 5. Snatch Drop 6. Hang Power Snatch Strength Deadlift (4×3...Read More

American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) EMOM 30: Minute 1: Calorie Bike Minute 2: 1 Rope Climb + Max Shuttle Runs Minute 3: REST Skill Metcon (No Measure) EMOM 15: 1 Power Snatch + 1 Squat SnatchRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Row 0:30 Active Spiderman 0:30 Push-Up to Down-Dog 0:30 Row 0:30 Straight Legged Sit-Ups 0:30 Pausing Glute Bridges TECHNIQUE & BUILD **BACK SQUAT** **with an empty barbell** 0:15 Good Mornings 0:15 Back Squats 0:15 Kang Squats 0:30 Pigeon Pose (right side)...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] LINE DRILLS 10 Meters. . . Walking Inchworm Walking Spiderman Walking Samson Alternating Side Lunge Knuckle Drags Walking Quad Stretch Walking Cradle Stretch Walking High Kicks Skips Side Shuffle Slow Jog 100m Run SPECIFIC WARM UP [8:00 – 20:00]...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike :20 Bar Hang :40 Wall Sit 8 Empty Bar Strict Press Strength Strict Press (4×3 @ 75%) w/ 6 second negative Metcon LYNNE’S TWIN (AMRAP – Reps) AMRAP 20: 500 Meter Bike Erg Max Unbroken Bench Press (135/95) 500 Meter Bike...Read More

American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 30: (Teams of 2) Partner 1: 20 Ab Mat Situps 20 Double DB Lunges (50/35) Partner 2: 500/400m Row *Every 5:00, starting at 0:00, 7 Syncro BurpeesRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Samson 0:30 Knuckle Draggers 0:30 Push-Up to Down Dog 0:30 Cradle Stretch 200m Jog TECHNIQUE & BUILD DEADLIFT with an empty barbell 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 Stiff Legged...Read More