WOD

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 1:00 Row Easy Pace [Coach: athletes to sit tall and hinge from the hips] 0:30... Read More

American Fit Co Northwest – CrossFit Partner Metcon 12 DAYS OF CHRISTMAS (PARTNER) (Time) 1 – Muscle Up 2 – Push Jerk 3 – Front... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 2:00 Any Machine 0:30 Bodyweight Good Mornings 0:30 Standing... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 20:00] 4:00 Machine 0:30 Glute Bridges 0:30 Sit Ups 3:00... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 1:00 Bike Easy Pace 0:30 Active Samson 0:30 High Plank Shoulder Taps 1:00 Bike Moderate... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 1:00 Row Easy Pace 0:30 Inchworm to Push Up 0:30 Active Spiderman 1:00 Row Moderate... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 3 Rounds. . . Rotate on the 0:30 Team... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) DYNAMIC FLEXIBILITY • Leg swings (10 right leg front to back, left, right side, left... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP • 200 meter walk • 200 meter easy jog DYNAMIC FLEXIBILITY •... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:30 Box Step Ups 0:30 Inchworm to Push Up... Read More