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

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