American Fit Co Northwest – CrossFit Warmup 3 Rounds: 0:30 Row or Bike 8 Russian Kettlebell Swings 6 KB Goblet Squats 4 No push up burpees 1) 10 Prayer Squats 2s hold 2) 5/side Lunge + Hamstring Stretch 3) 5/side Squat + Thoracic Twist 4) 10 Scap Pull Ups Core Tabata Odd: Superman Hold Even:...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 20 Jumping Jacks (clap behind back) 5 Down Dog/Up Dog 10 Banded Good Mornings 5 Banded Strict Press 1) 0:30 Forearm Stretch 2) 10/side 3s Calf Stretch 3) 5/direction Scorpion + Reach 4) 10 Rolling Hamstring Stretches EMOM 4 0:30 Plate Pinch Hold 25/15 Recovery Flow...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 100m Jog 8 Russian Kettlebell Swings 10/side Hamstring Sweep 1) 0:30/side Front Rack Stretch with barbell 2) 10/side Cossack Squat 3) 5/side Lunge + Hamstring Stretch 4) 10 Frankenstein Barbell Squats Front Squat (3,3,2,2,1,1) Building to a Heavy Single Metcon (10 Rounds for time) 10 x...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 0:30 Bike (or row) 5 Barbell Hang Power Cleans 15 Plate Hops 5 Barbell Strict Press 1) 10 Scap Push Ups 2) 5/side Scorpion + Reach 3) 10 Pitcher / Catcher Stretch 4) 5/side Squat + Thoracic Twist Tabata: 80% effort bike (or row) MAGIC 8...Read More

American Fit Co Northwest – CrossFit Warmup Snatch (EMOM 20) CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.Read More

American Fit Co Northwest – CrossFit Warmup STONEWALL INN (AMRAP – Reps) AMRAP 24: 6 Dumbbell Thrusters (50/35) 6 Sync Burpees 200m Run (together) 6 Sync Toes to Bar 28 Alternating Dumbbell Snatches (50/35) 6 Sync Burpees @ 24:00 Complete a Cash Out 19 Burpees Pullups 69 Wallballs (20/14)Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 10 Squat Mornings 5 Inch Worm + Push Ups 10 Russian Swings 5/side Lunges Barbell Prep: Romanian Deadlift High Hang Muscle Clean High Hang Power Clean Hang Power Clean Power Clean Power Clean (Build to a Heavy 2) Power Clean 0:00-5:00: warm up to a moderately...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds (7:00): 200m Run 0:30 Jump Rope 0:15 Fast Row/Bike 1) 10/direction Leg Swings 2) 10/side Box Hip Opener 3) 5/side Rig Calf Stretch 4) 5/side Lunge + Hamstring Stretch 5) PVC Pass Throughs 5:00 EMOM: (0:20 work / 0:40 rest) Double Under practice Recovery Flow 3...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 0:30 Moderate Row/Bike 5 Medicine Ball Squat Cleans 5/leg Lunge + Overhead Reach 1) 5-5-5 Squat Prison move closer to wall every 5 reps 2) 10 Pitcher Catcher Stretch 3) 5/side Squat + Thoracic Twist 12:00 EMOM: 1: 0:30 Front Rack Kettlebell Carry (do this outside...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 0:30 Bike or Row 10 Air Squats 10 Banded Good Mornings 10 Banded Push Press 1) 5/side Scorpion + Reach 2) 10 Pitcher / Catcher Stretch 3) 5/side Squat + Thoracic Twist Bench Press (5×3 ) Using a wide grip LIMBO (AMRAP – Reps) AMRAP 15:...Read More