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

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 15 Jumping Jacks 2 Half Wall Walks 10 Russian Swings 4 Down Dog / Up Dog 1) 10 Jefferson Curls 2) 10 Wall Pass Throughs 3) 5/side Scorpions 4) 10/side Bird Dogs Deadlift (5,4,3,2,1,10,10) WALKING DIANE (Time) 21-15-9 Deadlift (225/155) 7-5-3 WallwalksRead More

American Fit Co Northwest – CrossFit Warmup 0:30 Cardio Movement 10 Kip Swings 15 Jumping Jacks 5 Straight Leg Sit Ups 1) 10 Scap Pull Ups 2) 10 Banded High Lows 3) 0:30 Hollow Body Hold + 0:30 Cobra Stretch WENDLER’S CARDIO (Checkmark) 5 Rounds: 20/15 Calorie Machine 10 Strict Pullups 400m Sandbag Carry 3...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds (Cap 6 mins) 10/leg Jumping Split Squat 8 1-1/4 Air Squat :60 sec Moderate Cardio 1) 10 Barbell Squat Mornings 2) 10 Prayer Squats 3) 10 Cat/Cow Back Squat (5,4,3,2,1,10,10) BEACH CRUISER (Time) 30 Calorie Bike 30 Sandbag Squats (70/50) 20 Calorie Bike 20 Sandbag Squats...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 15 Jumping Jacks 10 Kip Swings 5 Inchworms + Push Up Ring Muscle Up Work (6:00) – Progression of the following : 3 sets x 5 Reps : 1. Banded Hip Pop 2. Hip Pop + Catch 3. Strict Ring Tracing from Toes/Top of Feet 4....Read More