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 5 Minute AMRAP 10 Steps in Flat Bear Crawl 10 Squat Jacks 10 Scap Push-Ups 10 Scap Pull-Ups 10 Down Dog/Up Dog + Ankle 10 Alt Calf Stretch x 3 sec 3 (x 10 sec) German Stretch 10/side 90-90 Hip Switch Skill – Pistol Squat (7 minutes) 1....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

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP: 30 Single Unders 10 Barbell Good Mornings 5 Straight Leg Sit Ups 1) 10/side Bird Dog 2) 10/side Scorpion 3) 10 Cat Cow 4) 10 Rolling Hamstring Stretch Deadlift (3×3) GRATEFUL DEAD (Time) 21-15-9 Deadlifts (225/155) 63-45-27 Double Unders*Single Unders 84-60-36Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds 1 Minute Single Unders 10 Goblet Squats 35/26 10 Banded Strict Press 1) 10/side – Plate Halo 15/10 2) 10 – Prayer Squats x 3 sec 3) 10/side – 90/90 + hip extension 4) 10 – Jefferson Curls TIME DILATION (Time) 10 Rounds: 15/12 Calorie Row...Read More

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP: 100m Jog 10 Banded Strict Press 5 Dive Bomb Push Ups 10 Kip Swings 1) 10 Banded Pass Throughs 2) 5/side Banded Around the Worlds 3) 10 Banded Tricep Extensions 4) 10 Banded High Lows Shoulder Press (5×5) Helen (Time) 3 Rounds for time of: 400m...Read More