American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP : 15 Jumping Jacks 10 sec Box Support 5 Hollow Body Rocks 10 sec Superman Hold Tabata Box “Shoot Through” Game HIGHWAY TO “L” (AMRAP – Reps) EMOM 21: Min. 1 | 15/10-calorie Echo bike Min. 2 | :20 L-sit hold Min. 3 | max reps...Read More

American Fit Co Northwest – CrossFit Warmup 4 Rounds (Cap 5 mins) 100m Jog 10 Banded Strict Press 10 PVC Pass Through 1) 10 Wall Pass Throughs (hold 3s) 2) 10/arm Tricep Extension 3) 10 Jefferson Curls THE DEVIL WEARS PRADA (Time) For time: 21-15-9 DB devils presses (35/20 lb) – Perform 10 x 50-ft...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 0:30 Jumping Rope 10 Banded Strict Press 10 Banded Front Squat 1) 5/side Lunge + Elbow to ground 2) 5 Barbell Push Press 3) Barbell Quad Smash, 0:30/side 4) 5 Barbell Push Jerk GOBLET OF FIRE (AMRAP – Reps) 5 sets: On a 1:30 clock: 30...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 10 Squat Jacks 10 Kip Swings 5 Walking Lunge Steps 5 Straight Leg Sit Ups 1) 5/side Lunge + Reach + Hamstring Stretch 2) 10 Banded High Lows 3) 5/side Curtsey Squat 4) 5/side Cossack Squat DOUBLEMINT TWINS (AMRAP – Rounds and Reps) AMRAP 20 with...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 0:30 Bike or Row 10 Air Squats 10 Banded Good Mornings 10 Banded Push Press 1) 5/side Scorpion + Reach 2) 10 Bootstrapper 3) 5/side Squat + Thoracic Twist FAKE PHONE NUMBER (Time) 5 rounds: 500-m row 5 squat cleans (205/145 lb)Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP 0:30 Single Unders 10 Banded Good Mornings 10 Kettlebell Sumo Deadlift High Pulls 1) 10/leg Forward/Backward Leg Swings 2) 10 Down Dog / Up Dog 3) 0:30/side Hamstring Floss COUNT CHOCULA (Checkmark) 5 Rounds: 20 Situps 30 Kettlebell Swings (53/35) 40 Double Unders 1000/900 Meter Bike...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP 15 Jumping Jacks 10 Forward/Backward Bear crawl 0:10 Lockout on box or rings 1) 10/side Scorpion 2) 10/side Down Dog Pedaling Calf Stretch 3) 10/side Tricep Extension 4) 10/side Hamstring Sweep LIEUTENANT DAN (Calories) 5 sets: On a 3:00 clock: 1 legless rope climb 10 ring...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 7/5 Cal Row or Bike 10 Cherry Pickers 0:10 Handstand Wall Hold 10 Air Squats 1) 10 Dive Bomb Push Ups 2) 10 Scap Push Ups 3) 10/side Cossack Squat 4) 0:30/side Box Hip Opener Back Squat (5×3 – Build to a heavy set of 3...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 5 Box Jumps 10 Banded Strict Press 15 Air Squats 10 Banded Good Morning 1) 10 Prayer Squats (2s hold) 2) 10 PVC Pass Throughs 3) 5/side Lunge + Elbow to ground 4) 5/side PVC Around the World 20/20 VISION (Time) 3 rounds for time of:...Read More

American Fit Co Northwest – CrossFit Warmup 10:00 AMRAP: 1:00 of Single Unders or plate step ups 6 Steps Spider-Man Lunge 10 Forward/Back Leg Swings 6 Inch Worms 1) 10 Cherry Pickers 2) 10 x 3s Hold Calf Stretch 3) 10 Wall Pass Throughs 4) 10/side Scorpion + Reach DUOLINGO (Time) With a Partner: 1600m...Read More