WOD

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 5 Rounds. . . 0:20 Jump Rope 0:10 Transition... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) Partner Rowling Game AFCO TEAM WOD Metcon (Time) Teams of 3: Buy In: 100/80 calorie... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) :45 run, row, bike, ski, or jump rope -then- Set 1 | 5 inchworm +... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 12:00] 2:00 Easy Bike 0:30 Active Spiderman 0:30 Dive Bombers... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 0:30 Child’s Pose 0:30 Puppy Pose 0:30 Lay and Pray 0:30 Arm Swings/Circles 0:30 Alternating... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 0:30 Row 0:15 High Plank 3 Push Ups 10 Thin Band Pull Aparts 0:30 Row... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2 Rounds of. . . 0:30 Easy Pace Row 0:30 Moderate Pace Row 0:30 Sprint... Read More

American Fit Co Northwest – CrossFit Partner Metcon Metcon (Time) 100 Calorie Bike 100 Deadlifts (225/155) 100 Bench Press (155/105) 100 Calorie Row *split reps... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP PVC 0:30 PVC Pass Through 0:30 PVC Around The World 0:30 PVC... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP LINE DRILLS 20ft. Knee Hugs 20ft. Knuckle Drags 20ft. Quad Walk 20ft.... Read More