WOD

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 10 Minutes for Quality: 1:00 on any Machine 5 Slow Burpees 8 Box Step Ups... Read More

American Fit Co Northwest – CrossFit Warm-up Mobility Warm Up (No Measure) Upper Body 1. Puppy Pose: 1 min. 2. Shoulder to Floor: 1 min.... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike 10 Box Step Ups 5 Single Arm DB Deadlifts 5 Single... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Row 10 Banded Air Squats 10 Good Mornings 10 Spiderman Lunge and... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 8 Minutes for Quality: 20 Band Pull Aparts 25′ Single Arm Overhead Lunge 10 Cossack... Read More

American Fit Co Northwest – CrossFit Mobility Mobility Warm Up (No Measure) Upper Body 1. Puppy Pose: 1 min. 2. Shoulder to Floor: 1 min.... Read More

American Fit Co Northwest – CrossFit Warm-up Warmup (No Measure) 3 Rounds: 1:00 Bike 10 Strict Press 50′ Walking Lunge 10 Good Mornings 10 Ring... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 250m Row 50′ Bear Crawl 50′ DB Death March 10 Box... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike 10 Cossack Squats 8 Air Squats 6 Scap Pullups 4 Kip... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: 50′ Bear Crawl 50′ Suitcase Carry (each arm) :30 Shoulder Taps... Read More