WOD

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 250m Row 10 Down Dog to Pushups 30′ Medball Lunges 10... Read More

American Fit Co Northwest – CrossFit Partner Metcon Fortitude (AMRAP – Rounds) EMOM 30: Min 1 – 15/12 Calorie Row Min 2 – 15 Burpees... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: :30 Bike :30 Down Dog to Pushup :30 Alternating Lunge :30... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 8 Minutes for Quality: 1:00 Bike 25′ DB Suitcase Carry (each side) 25′ DB Overhead... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) AMRAP 7: 1:00 Bike 10 Spiderman Lunge and Reach 5 Good Mornings 5 Back Squats... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Ski/Row 10 Down Dog Pushups 10 Ring Rows 50′ Double KB Front... 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) 8 Minutes for Quality: 20 Jump Rope 5 Good Mornings 5 Back Squats 5 Elbow... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike 50′ KB Front Rack Carry 5 KB Press (each side) 10... Read More

American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) For Quality: 5-4-3-2-1 Minutes on Cardio Machine ….After Each Round 20 Hip Extensions 20... Read More