American Fit Co Northwest – CrossFit Warmup 2 Rounds: 15 Good Mornings :30 Plank :30 Spiderman Lunge (each leg) 10 Glute Bridges 25m High Knees 25m Butt Kickers 100m Run DEADLIFT (GRIP/STANCE Every Rep) 7 DL (empty bar) 2 sec pause at knees on the up and down Knee Tracking 5 DL(light weight) with 2...Read More

American Fit Co Northwest – CrossFit Warmup 2 Rounds: :15 Legs only :15 Legs & Lean 1:00 Row 15 Good Mornings :15 Hollow Hold :15 Superman Hold :30 Pigeon Stretch (each side) ROWING WARMUP Foot Placement Legs/lean/arms/arms/lean/legs Tempo of stroke Chain between screws PRACTICE ROUND 3:00 of Rowing :40 on/ :20 off :30 on/ :30...Read More

American Fit Co Northwest – CrossFit Warmup 2 Rounds: :30 Sampson Stretch (each side) 10 Single Arm DB Swings 10 DB Goblet Squats 10 DB Press 10 DB Rows :20 Bar Hang 200m Run PICKING ROSES (Time) 3 rounds: 30 Dumbbell Snatches (50/35) 30 Toes-to-BarsRead More

American Fit Co Northwest – CrossFit Warmup 2 Rounds: 10 Pass Thrus 5 Pushup to Down Dog :20 Jump Rope :20 Plank :20 Jump Rope :20 Plank :20 Calf Stretch 10 Strict Press (call reps) Split Jerk (5, 5, 3, 3, 3, 1, 1, 1, 1) HIP HOP (AMRAP – Reps) AMRAP 5: 30 Double-Unders...Read More

American Fit Co Northwest – CrossFit Warmup SADIE JANE (AMRAP – Rounds and Reps) AMRAP 23: 8 Shuttle Runs (each 50-ft length is 1 rep) 9 Bar-Facing Burpees 3 Power Cleans (185/135)Read More

American Fit Co Northwest – CrossFit Warmup SKILLZ (Weight) AMRAP 30: (Teams of 3) 30 Crossovers 15 Wallballs (20/14) 1 Snatch (AHAP with NO MISSES)Read More

American Fit Co Northwest – CrossFit Warmup 2 Rounds: 1:30 Bike 10 KB Swings :20 Bar Hang 10 Ring Rows 5 Kip Swings 2 Kip Swings + 1 Kip 2 Kip Swings + 1 Pullup 2 Kip Swings + 1 Pullup + 1 Kip Swing 3 Pullups 3 Clean Deadlifts 3 Clean Deadlift + Shrug...Read More

American Fit Co Northwest – CrossFit Recovery Flow 3 Rounds: 800 Meter Run 30 Push-ups 1,500/1,300 Meter Bike Accessory Work 3 Rounds: 10 Plate Front Raise 10 DumbbellBicep Curl 10 Skull CrushersRead More

American Fit Co Northwest – CrossFit Warmup 2 Sets: 200m Run 10 PVC Pass Through 10 PVC Front Squats 25 Single Unders :30 Wall Facing Handstand Hold 5 Down Dog/Push Up Front Squat: 2 Sets: 5 Lateral Lunges (each side) 5 Bootstrappers 5 Tempo “Perfect” Empty Barbell Front Squat (3:1:2:1) Front Squat (Build to a...Read More

American Fit Co Northwest – CrossFit Warmup 3 Sets: 300m Row 10 Single Arm Dumbbell High Pull (each side) 5 No Jump Burpee 10 Hanging Scap Retractions, 5 Kip to Swings 20 Alt Leg V-Up 5 Kips Swings 5 Strict Knee Raises 5 Kipping Knee Raises 5 Kipping Knee Raise + Toes to Bar +...Read More