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

American Fit Co Northwest – CrossFit Warmup 6:00 AMRAP: 15 Banded Good Mornings 10 Kip Swings 5 Weighted Hollow Body Rocks 1) 10 – Banded High/Low 2) 10/side – Split Stance Banded High Pull 3) 10 – Barbell Jefferson Curls 4) 10 – Down Dog + Up Dog Shoulder Press (10-8-6-4-2) TURTLE POWER (Time) 3...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 0:30 Double Under Practice can start with single unders then progress to double unders 6 Dive Bomb Push Ups 6 Barbell Front Squats 1) 0:30 Squat with barbell on knees (not a smash, just hold the bottom of a squat; can bottom out) 2) 0:30/side Front...Read More

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP: 5 High Hang Muscle Cleans 10 Burpee Planks 5 Banded Overhead Squats 10/side Lateral Hops over Bar 5 Banded Push Press 1) 10 x 90/90 Hip Opener (no extension) 2) 5/side Lunge + Hamstring Stretch 3) 10/side Cossack Squat 99 LUFTBALLONS (Time) Teams of 3: 99...Read More

American Fit Co Northwest – CrossFit Warmup 6:00 EMOM: Odd: 0:45 Cardio of Choice Even: 0:45 Tempo Air Squats 1) 10 Banded Pull Aparts (chest) 2) 5/side Scorpion + Reach 3) 5/side Squat + Thoracic Twist 4) 10 Scap Pull Ups THE PAYNE TRAIN (Time) For Time 300 meter Run 5 Rounds of Cindy* 300...Read More

American Fit Co Northwest – CrossFit Warmup 6:00 EMOM: Odd: Easy to Moderate Cardio 2: Rolling Hamstring Stretch 4: Extended Inch Worms 6: Burpee Planks 1) 10 Scap Push Ups 2) 10 Cherry Pickers 3) 10 Super Man Rocks 4) 5 Inch Worm + Push Up 5) 10/side Calf Stretch (3s hold) Recovery Flow 3...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 15 Jumping Jacks 10 Banded Push Press 15 Double Unders / 30 Singles 10 Air Squats 1) 10 Banded Pass Throughs 2) 5/side Squat + Thoracic Twist 3) 10 Banded Around the World 4) 5/side Spider-Man Lunge 5:00 Toes to Bar Skill Work 20 seconds Active...Read More

American Fit Co Northwest – CrossFit Warmup 15 – 10 – 5 Box Step Ups + Step Downs 24/20 Romanian Deadlifts with Bar Kip Swings Coach Led 8-10 Reps/each 1: Down + Up + High Pull 2: Muscle Snatch 3: Hang (above knee) Power Snatch 4: Power Snatch Power Snatch (5 Rep Max) THE MAGNIFICENCE...Read More