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

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP 7/5 Calorie Bike or Row 10 Foot 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 BIKE PUMP (AMRAP – Reps) 5 Rounds: 1:30 Max Calorie Bike 1:30...Read More

American Fit Co Northwest – CrossFit Warmup Lunge and Reach Knee Hugs Frankenstein’s Figure 4 Heel Walk Toe Walk Toes In Toes Out High Knees Butt Kicks Skips Side Skips 200m Run Get out bikes and boxes P1: 10 Alternating Box Step Ups P2: Bike 10 Scap Pullups 10 Kip Swings 7 Jumping Pullups 2x...Read More

American Fit Co Northwest – CrossFit Warmup 2 Rounds: 200m Run 10-8-6-4-2 Air Squats 5-4-3-2-1 Push Ups You will do all reps of both body weight movements each round Barbell Prep, coach demo and lead 5-7 reps: 1) Front Squat 2) Back Squat [3:00 to put weight on bar and do a couple of reps...Read More