American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP [5:00-10:00] Get Hot 5:00 AMRAP: 12 Jumping Jacks 10 Box Step Ups 8 Up-Downs 6 Push-Ups SPECIFIC WARM-UP [10:00-25:00] Fan Bike (5:00) 1:00 Easy (conversational pace – happy to chat) :30 Alternating Samson Stretch 1:00 Moderate (less conversational – struggle to chat) :30...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2 Round: :60 Jump Rope (Double or Single) :60 Squat Hold :60 PVC Pass Through / Around the World (:30 of each) :30 Jump Rope (Double or Single) :30 Air Squat :30 PVC Overhead Squat Hold Squat Build Up: 3 @ 40% 3 @ 50%...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP Activate/Get Hot 2 Rounds: 1:00 Row :10 Static Hang + 1 Pull-Up (on the rope) 10 DB Romanian Deadlifts 10 Single DB Strict Press 10 Slow Abmat Sit-Ups SPECIFIC WARM-UP FOCUS: [THEME] – “Patient & Smooth” While we want to move fast and...Read More

American Fit Co Northwest – CrossFit Hero Wod THE THIRTEEN (Time) 13 Rounds: 26 Calorie Row 8 Strict Pullups 21 Shoulder to Overhead (95/65) *Split work with a partnerRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: :30 Jumping Jacks :30 PVC Strict Press :30 Stiff-legged Deadlifts :30 Row :30 Pushup to Down Dog Bench Build Up: 5 @ 30% 5 @ 40% 5 @ 50% 5 @ 60% 5 @ 70% Strength Metcon (Weight) Bench Press 8, 8, 6,...Read More

American Fit Co Northwest – CrossFit Mobility Mobility Warm Up (No Measure) Upper Body 1. Puppy Pose: 1 min. 2. Shoulder to Floor: 1 min. 3. Wrist Stretches: 1 Min. Lower Body 1. Couch Stretch: 2 min. each side 2. Pigeon Pose: 2 min. each side 3. Butterfly: 90 sec. 4. Pike: 1 min. 5....Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 500m Bike Erg 10-8-6-4-2 Air Squat 5-4-3-2-1 Burpee Clean & Jerk (10:00) 5 Barbell Deadlifts (Assess for stable midline, hips and shoulders rise together) 5 Deadlift + Shrug (Assess for hips, knees and ankles at full extension) 5 Muscle Cleans (Assess for full...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) AMRAP 5: 21 Jumping Jacks 18 Mountain Climbers 15 Air Squats 12 Sit Ups 9 Push Ups Banded Hip Warmup Squat Warmup: 5 @ 30% 5 @ 40% 5 @ 50% 5 @ 60% 5 @ 70% Strength Metcon (Weight) Back Squats 6 Sets: 8-8-6-6-4-4...Read More

American Fit Co Northwest – CrossFit Hero Wod LUMBERJACK 20 (Time) 20 Deadlifts (275/185) 400 meter Run 20 Kettlebell Swings (70/53) 400 meter Run 20 Overhead Squats (115/75) 400 meter Run 20 Burpees 400 meter Run 20 Chest-to-Bar Pull-Ups 400 meter Run 20 Box Jumps (24/20) 400 meter Run 20 Dumbbell Squat Cleans (50/35) 400...Read More

American Fit Co Northwest – CrossFit Metcon Metcon (AMRAP – Rounds) AMRAP 20: 3 Bar Muscle Ups 10 Single DB Hang Clean and Jerks (50/35) 15 Wallballs (20/14) *Partners switch every movement Accessory Work Metcon (No Measure) 4 Rounds for Quality: 12 Ring Rows 10 Single Arm DB Rows 8 Barbell Curls 6 Strict PullupsRead More