American Fit Co Northwest – CrossFit Warmup 4 Minute AMRAP: 5 Inchworm + Pushup 10 Scap Pull Ups 5/leg Walking Lunge 10 Air Squats, steady controlled pace 1) 10/side Plate Halos 15/10 2) 0:30 Grip Opener 3) 0:30 sec/side Down Dog/Up Dog Weighted Pull-ups (Build to a 1RM) 8TH GRADE (Time) 8 Rounds: 4 Strict...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds (5:00) 0:30 Jump Rope 10 Burpee Planks 5/leg High Skip in place 1) 5/side Rig Calf Stretch 3s hold 2) 10 Cherry Pickers 3) 0:30 Grip Opener (fingers toward knees) BOX OUT (AMRAP – Rounds and Reps) AMRAP 25: (Teams of 3) P1: Max Cal Bike...Read More

American Fit Co Northwest – CrossFit Warmup 4 Rounds: 30 Double Unders / 60 Singles 10 Banded Thrusters 3/leg Spider-Man Lunge 1) 10 Banded High Lows 2) 1:00 Squat with Barbell on Knees 3) 10/arm Banded Strict Press 4) 10 x 3s Calf Stretch on rig Bench Press (5×4 (same weight across)) WELCOME TO THE...Read More

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP: 0:30 Cardio Movement 3/side Unweighted Turkish Get Ups 15 Jumping Jacks 5 Straight Leg Sit Ups 1) 10/side Leg Swings 2) 10/side Hamstring Sweeps 3) 10 Cherry Pickers 4) 10/leg Hip Circles (out and in) Core Tabata: Odd: Rotating Side Plank (reach top arm under your...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 40 Single Unders / 20 Double Unders 10 Russian Swings 8 Squat Mornings 4/side Cossack Squat 1) 10/side Scorpions 2) 10 Cat / Cows 3) 10/side Single Leg Romanian Deadlift 4) 10/side Dead Bugs Deadlift (5×4 (same weight across)) SHIVA (AMRAP – Reps) AMRAP 10: Run...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 7/5 Calorie Bike or Row 10 Kip Swings 10 Banded Push Press 1) 10 Down Dog / Up Dog 2) 0:30 Grip Opener (fingers toward knees) 3) 10 Scap Pull Ups 4) 10 Scap Push Ups Upper Body Pull 3 Sets: 4 Weighted Chin Ups 12...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 (5×4 (same weight across)) Karen (Time) For Time: 150 Wall-Ball Shots, 20# /...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 10 Barbell Good Mornings 30 Double Unders or 60 Single Unders 10 Cherry Pickers 1) 10/side Scorpions 2) 10/side Dead Bugs 3) 10 Cat Cows 4) 10/side Bird Dogs X (3 Rounds for reps) AMRAP 10: 2,4,6,8,10,12… Strict Pullups Dumbbell Bench Press Wallballs Rest 3:00 AMRAP...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 15 Jumping Jacks 5 Barbell Muscle Snatch 10 Down Dog + Toe Touch 5 Inch Worm + Push Up 1) Down + Up + High Pull 2) Muscle Snatch 3) Hang Power Snatch (above knee) 4) Power Snatch 5) Overhead Squat 6) Snatch CrossFit Games Open...Read More

American Fit Co Northwest – CrossFit Warmup Choose 1: (5:00 cap) Run 800 Row 1000 Bike 2500 1) 10/side Hamstring Sweep 2) 10/side Leg Swings 3) 5/side Lunge + Overhead Reach 4) 5/side Rig Calf Stretch CALORIC DEFICIT (No Measure) 2 Sets: AMRAP 10: (Rest 2:00) 10-15-20-25… Calorie Row Calorie Bike Run Metcon (No Measure)...Read More