American Fit Co Northwest – CrossFit Warmup ODD : Barbell Romanian DL EVEN : Moderate pace on cardio piece 1) 15 – Banded Good Mornings 2) 10 – Banded Row + 3 sec hold 3) 10/side – Bird Dog 4) 10 – Down Dog + Up Dog SCULLING (5 Rounds for distance) 5 sets: On...Read More

American Fit Co Northwest – CrossFit KIRKLAND (AMRAP – Rounds and Reps) AMRAP 25: (w/ partner) 40 sync double-unders 20 sync burpees over the bar 10 partner deadlifts (315/225) – Rest 1:00 between rounds.Read More

American Fit Co Northwest – CrossFit Warmup 1 Round: 1 min cardio 10 Bootstrappers 5 Inchworms 5/side Walking Lunge 10/leg Leg Swings Barbell Warm Up 3-5 Resp 1) Snatch Pull 2) Hang Muscle Snatch 3) Behind the Neck Push Press 4) Overhead Squat 5) High Hang Snatch Hang Power Snatch (7 Sets: 3 Hang Power...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: Island Jog 10 Kip Swings Island Jog 10 Hollow Rocks 1) 5 Inch Worm + Push Up 2) 10 Cherry Pickers 3) 5/direction Scorpion + Reach 4) 10 Rolling Hamstring Stretches MINUTE BY MINUTE (Checkmark) EMOM 30: Min 1: 10 Calorie Row Min 2: 15 DB...Read More

American Fit Co Northwest – CrossFit Warmup 6:00 Cap: 400m Run 3 Rounds: 5 Dive Bomb Push Ups 10 Scap Push Ups 15 second Handstand Hold 1) 5/side Thread the Needle + Thoracic Twist 2) 10/side Banded Overhead Press 3) 10 Banded Pass Throughs 010201 (Time) 21 DB thrusters (50/35 lb) 400-m run 18 DB...Read More

American Fit Co Northwest – CrossFit Power Clean (10:00 to Build to a Heavy 2) HOOFIN’ IT (AMRAP – Reps) AMRAP 12: 1, 2, 3, 4…. Wall Walks Power Cleans (185/125)Read More

American Fit Co Northwest – CrossFit QUARTERING ACT (AMRAP – Rounds and Reps) AMRAP 20: 100 Calorie Row 75 Ab Mat Situps 50 PullupsRead More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 100m Jog 10 KB Swings 5/side Single KB Front Rack Squats 5 Inchworms + Push Up Barbell Power Snatch Warm Up: 5-7 reps of each High Hang Muscle Snatch Snatch Push Press (behind the neck) Hang Power Snatch Power Snatch RUNNIN’ DOWN A DREAM (Time) 3...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 0:30 Jumping Rope 10 Dive Bomb Push Ups 10/side Cossack Squats 1) 10 Banded High Lows 2) 5/side Lunge + Elbow to ground 3) 0:30/side Box Hip Opener 4) 10 Box Pass Throughs Front Squat (5-5-5-5-10) Increase load on each set Build to 10 Rep Max...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds (6:00) 100m Row / 250m Bike 5 Extended Inchworms 10 Kip Swings 20 Double Unders / 40 Singles 1) 5/side Lunge + Torso Twist 2) 10/side Hamstring Sweep 3) 10/side Pedaling Calf Stretch Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Metcon (No Measure) 3 sets: 800/1,000-m row –...Read More