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

American Fit Co Northwest – CrossFit Warmup Friday 4:00 AMRAP 100m Row / 250m Bike 10 Pitcher Catcher Stretch (Bootstrapper) 5 Burpees 5/leg Lunges 1) 10 Prayer Squats 2) 5/side Squat + Thoracic Twist 3) 10 Down Dog / Up Dog 4) 10 Banded Thrusters Thruster (EMOM 20: 2 Thrusters *add weight every 5:00) 1000m...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 0:30 Single Unders or Dubs Practice 5 Down Dog to Pushup 10 Kip Swings 1) 15 Overhead Banded Pull Aparts 2) 15 Banded High Lows 3) 10/side Hamstring Sweep 4) 5/side Down Dog Calf Stretch LOUIS ZAMPERINI (AMRAP – Reps) AMRAP 20: 200m Run Max Unbroken...Read More

American Fit Co Northwest – CrossFit Warmup 5 Minute AMRAP: 30 Sumo Deadlift High Pulls (empty bar) 8 Barbell Squat Mornings 8 Barbell Push Press 8 Windmill Jumping Jacks 1) 10 – PVC Pass Throughs 2) 10 (5/side) – PVC Around the worlds 3) 3 x :10 sec – PVC Sit & Reach 4) 10...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 100m Jog 5 Banded High Lows 10 Air Squats 1) 5/side Squat + Thoracic Twist 2) 0:30/side Active Lunge with elbow toward the floor 3) 10 Banded Deadlifts 4) 10 Banded Front Squats TOO EASY?? (AMRAP – Reps) AMRAP 6 x 4 Rounds: 800m Run Max...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 0:30 Row 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 Push Press (5-5-3-3-3-1-1-1-1-1) 500m Row (Time) Max Effort 500m RowRead More

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP: 0:30 Jump Rope Running Man 5 Kip Swings + 5 Knee to Chest 10 Banded Overhead Squats 1) 10 Barbell Pass Overs 2) 20 Overhead Banded Pull Aparts 3) 10 Banded High Lows 4) 0:30/side Barbell Squat Quad Smash 8 MILE (AMRAP – Rounds and Reps)...Read More