American Fit Co Northwest – CrossFit Warmup 8:00 EMOM: 1, 3, 5, 7 – Nasal Breathing Cardio 2: 15 Banded Bent Over Rows 4: 10 Banded Pass Throughs 6: 20 Pogo Hops 8: 10 Down Dog / Up Dog 1) 10/arm Banded Push Press 2) 5 Inch Worms + Push Up 3) 5/side x 3s...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP 100m Row / 250m Bike 10 Dive Bomb Push Ups 15 Jumping Jacks 10 Banded Front Squats 1) 5/side Squat + Thoracic Twist 2) 10 Pitcher / Catcher Stretch 3) 10 Cherry Pickers 30 FOR 30 (AMRAP – Rounds and Reps) AMRAP 30: w/ partner 30...Read More

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP: 100m Jog 10 Sumo Deadlift High Pulls 10/side High Knees in place 10 Banded Bent Over Rows 1) 5 Hang Power Cleans 2) 10 Kip Swings 3) 5 Power Cleans 4) 10 Banded High Lows Power Clean (EMOM 10: 3 Power Cleans) POWERBALL (Time) 600m Run...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds 10 Squat Jacks 10 Single DB Thruster 10 Straight Leg Sit Ups 1) 10 Kip Swings 2) 10 Scap Pull Ups 3) 10 Down Dog / Up Dog 4) 10 Scap Push Ups KANSAS (Checkmark) 5 Rounds: 30 Situps 3 Rounds of Cindy 200m Farmer’s CarryRead More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 5 Box Jumps 10 Banded Strict Press 15 Air Squats 0:20 Font Plank 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 Fight Gone Bad (3 Rounds for reps) 3 Rounds...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds 100m Jog 10/leg Walking Lunge 10 Hollow Body Rocks 1) 5/side Lunge + Hamstring Stretch 2) 5 Inch Worm + Push Up 3) 10/direction Plate Halo 4) 5/side Rig Calf Stretch Front Squat (On the 3:00 x 5 Sets: 3 Front Squats (across)) TUBERCULOSIS (AMRAP –...Read More

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP 8 Russian Swings 5/leg Box Step Ups 5 Burpee Planks 1) 10 Barbell Overhead Squats 2) 5 High Hang Squat Snatches 3) 5 Hang Squat Snatches 4) 5 Full Squat Snatches Snatch (EMOM 20: 1-5: 4 Snatches 6-10: 3 Snatches 11-15: 2 Snatches 16-20: 1 Snatch)...Read More

American Fit Co Northwest – CrossFit Warmup 3 Minute AMRAP 10 Jumping Jacks 10 Down Dog + Up Dog 10 Burpee Planks 1) :30 sec/side – Active Lunge 2) 5/side x :03 – Plank Calf Stretch 3) :30 sec – HS Wall Hold TEAM SCHMALLS (Time) *Teams of 3 800m Run (together) 150 Burpees 120...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds : 10 Squat Jumps 10 Alt Lunges 10/side Monster Band Walk 1) :30 sec – Back Squat w/barbell 2) 10/side – Lunge + Elbow + Reach 3) 10 – Pitcher/Catcher Stretch 4) 5 Empty Barbell Thruster Back Rack Lunge (20 Back Rack Lunges 16 Back Rack...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 Cardio: Nasal breathing only, start at a very slow, easy pace and build to a challenging pace in the last minute 1) 10 Extended Inch Worms 2) 15 Cherry Pickers 3) 5/side each Leg Swing Matrix 4) 5/side Rotating T Plank BERT KREISCHER (Checkmark) 50-40-30-20-10 Machine Calories...Read More