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

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP 10 Med Ball Hug Squats 10 Eye-Level KB Swings 10 Med Ball Strict Press 1) 10 Wall Pass Thrus 2) 10 Glute Bridges 3) 10 Prayer Squats (hold 3s in bottom) Back Squat Prep *go over points of performance drive BIRCHALL (Time) 100 Back Squats (Bodyweight)...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds (6:00) 200m Run 10 Banded Bent Over Rows 5 Sumo Stance Good Mornings 1) 10 Scap Pull Ups 2) 5/side Rig Calf Stretch 3) 10 Banded High Lows 4) 10/side Leg Swings LONG WINTER’S NAP (No Measure) 10-1 Barbell Bench Press (115/80) 5 Strict Pullups 250m...Read More

American Fit Co Northwest – CrossFit Warmup 6:00 EMOM Odd: 15 G2OH w/plate 25/15 Even: Bike or Row (moderate pace) 1) 10 PVC Pass Throughs 2) 5/side PVC Around the World 3) 10 PVC Sit & Reach Snatch (EMOM 15: 1 Hang Snatch + 1 Snatch) GRANDMOTHER’S HOUSE (AMRAP – Rounds and Reps) AMRAP 15:...Read More