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

American Fit Co Northwest – CrossFit Warmup PARED DOWN (Time) (Teams of 2) 1000m Row 60 Burpees 50 Sync Air Squats 1000m Row 40 Handstand Pushups 50 Sync Air Squats 1000m Row 20 Wall Walks 50 Sync Air SquatsRead More

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP: 0:30 Bike or Row (increase pace every 0:10) 5/leg Reverse Lunges 5 Inch Worm + Push Up Barbell Warm Up: Down Up High Pull Strict Press Frankenstein Squat Push Press Squat Clean Push Jerk or Split Jerk (athlete choice) Prep for WOD – build to WOD...Read More

American Fit Co Northwest – CrossFit Warmup 4:00 EMOM 1: 0:30 Plate Pinch Hold 25/15 2: 0:30 Russian Swing 3: 0:30 Down Dog / Up Dog 4: 0:30 Jumping Jacks 1) 10 Squat Mornings 2) 10 x 3s Hold Calf Stretch 3) 0:30/side Hip Opener on box 4) 10/side Scorpion + Reach CARRY ON (5...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds (5:00 cap) 0:30 Row or Bike 10 Medicine Ball Cleans 1 Wall Walk + 0:10 HS Hold at top 1) 5/side Lunge + Elbow to Ground 2) 5 Extended Inch Worms 3) 10/side Hamstring Sweep 4) 10 Prayer Squats (3s hold) BALLIN’ (Time) 50 Wallballs 30...Read More

American Fit Co Northwest – CrossFit Warmup 8:00 EMOM: 1, 3, 5, 7 – Nasal Breathing Cardio 2: 15 Banded Bent Over Rows 4: 7 Cherry Pickers 6:10/side Leg Swings 8: 10 Down Dog / Up Dog 1) 10/arm Banded Push Press 2) 5 Inch Worms + Push Up 3) 5/side x 3s Hold Rig...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds (5:00 cap) 8 Barbell Squat Mornings 4/leg Box Step Ups 8 Russian Swings 4 Romanian Deadlifts 1) 10/side Bird Dogs 2) 10/side Scorpions 3) 5/side Lunge + Hamstring Stretch 4) 10 Down Dog / Up Dog REPLAY (Time) 3 Rounds: 15/12 Calorie Bike 12 Deadlifts (185/135)...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP 100m Row 10 Lunges 100m Jog 10 Up/Down Planks 1) 10/side Scorpion + Reach 2) 10/side Hamstring Sweep 3) 10 Banded Pass Throughs 4) 5 Inch Worms + Push Up AND WHEN YOU’RE FIFTEEN (AMRAP – Rounds and Reps) AMRAP 30: (teams of 3) 60 Calorie...Read More