American Fit Co Northwest – CrossFit Warmup 3 Rounds: 1:30 Bike 5 Extended Inch Worms 5 Narrow Tricep Push Ups 1) 10 Scap Pull Ups 2) 15 Supinated Grip Barbell Bent Over Rows 3) 5 Hollow to Superman Rolls 10 LORDS A-LEAPING (Time) 10-20-30 Back Rack Lunges (135/95) 30-20-10 Toes to Bar Accessory Work 3...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP Buy in: 400m Jog 10 Squat Mornings 8/side Plank Shoulder Taps 6 Inch Worms 1) 10 Down Dog / Up Dog 2) 10 Rolling Hamstring Stretches COPPER CHISELS (Distance) AMRAP 40: 100’ Sled Push 100’ Farmer’s Carry 100’ Sandbag Carry *Teams of 4 Cool Down Rig...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 0:30 Bike or Row 10 Air Squats 10 Banded Good Mornings 10 Scap Pull Ups 1) 5/side Scorpion + Reach 2) 10 Pitcher / Catcher Stretch 3) 5/side Squat + Thoracic Twist T5 = 15 (Time) 5-4-3-2-1 Rope Climbs 1-2-3-4-5 Squat Cleans (225/155) Accessory Work 4...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 1:00 Bike or Row 0:30 Jump Rope 10 Burpees 1) 10 Cherry Pickers 2) 0:30/side Hamstring Floss 3) 10 Wall Pass Throughs 4) 10 Scap Push Ups 10 Rounds 0:30 work/0:30 rest HS Walk Practice – Box in and outs – Walk into the wall –...Read More

American Fit Co Northwest – CrossFit Warmup 1 Round: 1:00 Row or Bike (easy) 0:30 Air Squats 0:45 Row or Bike (moderate) 0:30 Reverse Lunges 0:30 Row or Bike (fast) 0:30 Banded Push Press 1) 10/arm Banded Tricep Extension 2) 10 Banded Pass Throughs 3) 5/side Banded Around the Worlds Push Press (5,5,3,3,3,1,1,1,1,1) MORTAR AND...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 100m Jog 0:10 Handstand Hold 7/5 Calorie Row/Bike 10 Scap Pull Ups Dumbbell Warm Up: 5-10 reps each High Hang Muscle Clean Hang Power Clean Push Press Power Clean Push Jerk Gymnastics Prep [5:00] 3 Kip Swings + 2 Toes to Bars + 1 Pull Up...Read More

American Fit Co Northwest – CrossFit Warmup 1 Round: 1:00 Row or Bike (easy) 0:30 Air Squats 0:45 Row or Bike (moderate) 0:30 Reverse Lunges 0:30 Row or Bike (fast) 0:30 Box Jumps or Step Ups 1) 10 PVC Pass Throughs 2) 5/side PVC Around the World Barbell Prep: 5 reps per Snatch Grip Romanian...Read More

American Fit Co Northwest – CrossFit Warmup 10:00 AMRAP: 1:00 Cardio of choice (Bike, Row, Run) 10 Extended Inch Worms 30 Jumping Jacks 5/side Scorpion + Reach 5/side Hamstring Sweep WOD Prep (performed You Go, I Go) 2 Rounds, rest while 1 person works 3 Front Squats 1 Wall Walk :30 Jog in Place a_n=60+(n-1)*(-12)...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 150m Row / 375m Bike 10 Burpee Planks 5/leg Box Step Up 1) 10/side Hamstring Floss 2) 10 Rolling Hamstring Stretches 3) 5/side Spider Man Lunge + Thoracic Twist 4) 10 Wall Pass Throughs Bench Press (5×5 (same weight across all sets) *10 Banded Lat Pulldowns...Read More

American Fit Co Northwest – CrossFit Warmup 6:00 EMOM: Odd: 0:45 Cardio of Choice Even: 0:45 Tempo Air Squats* *5 seconds down / 5 seconds up 1) 10 Banded Pull Aparts (chest) 2) 5/side Scorpion + Reach 3) 5/side Squat + Thoracic Twist 4) 10 Scap Pull Ups Core Tabata Odd: Hollow Holds Even: KB/DB...Read More