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
American Fit Co Northwest – CrossFit Warmup 10 Minute Warm Up: 1 Minute Easy Bike/Row 10 Banded Front Squats 5 Banded Strict Press 10 Banded Pass Through 5 of each/leg Single Leg Swing Matrix *in video, 4:15 – 5:35 1) 5/side PVC Around the World 2) 5/side PVC Swimmer’s Stretch 3) 10s x 3 per...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 WESTWARD EXPANSION (No Measure) 100/80 Cal Fan Bike 50 Deadlifts (225/155) 30 Wall Walks *Partition as NeededRead More
American Fit Co Northwest – CrossFit Warmup 3 Rounds: 10/8 Calorie Bike or Row 5 Inch Worm + Push Up 10 Straight Leg Sit Ups 5 Frankstein Squats 1) 10 Down Dog / Up Dog 2) 10 Scap Pull Ups 3) 5/side Lunge + Overhead Reach Stamina Squats 3 Sets: 3 Front Squats + 5...Read More
American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 20 Double Unders (40 single unders) 10 American Kettlebell Swings 35/26 10 Air Squats 10 PVC Pass Throughs Barbell Warm Up: 10 Down Up High Pull 10 Muscle Snatch 10 Hang Squat Snatch 10 Power Snatch (mid shin) 10 Overhead Squats Hang Snatch (12:00 EMOM) FAST...Read More
American Fit Co Northwest – CrossFit Warmup 4 Rounds: 10/8 Cal Bike 10 Banded Thrusters 3/leg Spider-Man Lunge 1) 10 Banded High Lows 2) 10 Banded Good Mornings 3) 10/arm Banded Strict Press 4) 10 x 3s Calf Stretch on rig QUARTER POUNDER (AMRAP – Rounds and Reps) Teams of 2: AMRAP 25: 40/30 Fan...Read More
American Fit Co Northwest – CrossFit Warmup 3 Rounds: 200m Run 1 Around the World Plate Hop 10 Cherry Pickers 1) 10/leg Hamstring Sweep 2) 5/side Calf Stretch on Rig 3) 10/side Scorpion MINUTE CLINIC (No Measure) EMOM 25: 1: 200m Run 2: 400m Bike 3: 200m Row 4: 7 Burpees 5: RestRead More
