American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 100m Jog 10 Kip Swings 10 Banded Push Press 1) 10 Down Dog / Up Dog 2) 0:30 Grip Opener (fingers toward knees) 3) 10 Scap Pull Ups 4) 10 Scap Push Ups WADE (Time) 1,200 meter Run Then, 4 rounds of: 12 Strict Pull-Ups 9...Read More

American Fit Co Northwest – CrossFit Warmup Warm Up: 5:00 AMRAP Buy in: 400m Jog 10 Squat Mornings 8/side Plank Shoulder Taps 6 Inch Worms 1) 10 Squat Mornings 2) 10 Banded High Pulls 3) 10 Sumo Stance Good Mornings 4) 10/side Bird Dog ODD ODYSSEY (Checkmark) AMRAP 30: 1000m Bike 200m Sled Drag 500m...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP 20 Plate Hops 5/side Box Step Up 10 Jumping Jacks 5 Inch Worms 1) 10 Rolling Hamstring Stretches 2) 0:30/side Barbell Quad Smash 3) 5/side Lunge + Torso Twist MATCHBOX 20 (AMRAP – Rounds and Reps) AMRAP 20: 8 Single Dumbbell Box Step Ups (50/35) 10...Read More

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP: 100m Run 6 Cherry Pickers 10 Calf Raises on Plate 6 Jumping Air Squats Tabata Running Warm Up: 1: High Knees 2: Butt Kicks 3: Low Skip In Place 4: Open the Gate ROPE SWING (AMRAP – Reps) AMRAP 8: 2000m/1600m Bike 400m Run Max Double...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 10 Squat Mornings 5 Inch Worm + Push Ups 10 Russian Swings 5/side Lunges 1) 5/side Scorpion + Reach 2) 10/side Bird Dogs 3) 10 Jefferson Curls 4) 10 Barbell Deadlifts Deadlift (5×5 (Building)) PULLED PORK (Time) 50 Pullups 40 Deadlifts (135/95) 30 Toes to Bar...Read More

American Fit Co Northwest – CrossFit Warmup 6:00 EMOM Odd: Increasing pace cardio Even: 5 Banded Pull Aparts + 5 Banded Pass Throughs 1) 10 Cherry Pickers 2) 10 Wall Pass Throughs 3) 3 x 10s/side Chicken Wing Stretch Barbell Power Snatch Warm Up: 5-7 reps of each High Hang Muscle Snatch Snatch Push Press...Read More

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP 15 Jumping Jacks (clap behind back) 10 Kip Swings 5 Hanging Knee Riase (Knee to Chest/Shoulder) 1) 5/side Scorpion + Reach 2) 10/side Bird Dogs 3) 0:30 Grip Opener Review movements and scales for Rope Climb MOON (Time) 7 Rounds: 10 Hang Split Snatches, Right Arm...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 Cardio: Rowling: w/ partner try to row to 100m exactly go over – burpees go under – squat jumps 1) 0:30/side Hamstring Floss 2) 5/side Lunge + Hamstring Stretch 3) 5/side 3s Hold Calf Stretch on rig Metcon (No Measure) 3000m Row or 6000m Bike or 2400m...Read More

American Fit Co Northwest – CrossFit Warmup 8:00 to complete: 3:00 Row or Bike 3 Rounds: 5 Wide Stance Squats 4/leg Forward/Backward Monster Walks 5 Max Height Jump Squats Squats (Weight) 5 Sets: 2 Front Squats + 3 Back Squats ABOVE THE RIM (AMRAP – Rounds and Reps) AMRAP 12: 10 Wallballs (20/14) 1,2,3,4,5,6,7…. Bar...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 10 Squat Mornings 8 Russian Swings 4/side Cossack Squats 1) Banded Front Rack Stretch 0:30/side 2) 10 Down Dog/Up Dog 3) 10/leg Hamstring Floss Run through power clean before specific Power Clean (Build to a Heavy Single) POWER BELLY (Time) 3 Rounds: 3 Power Cleans (185/125)...Read More