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

American Fit Co Northwest – CrossFit Warmup 1 minute Spiderman Stretch (each side) 1minute Elbow to Floor Stretch (each side) 2 minute Couch Stretch (each side) 1 Set of Row, 1 Set of Ski, 1 Set of Bike :45 easy :15 moderate :30 easy :15 moderate/fast :15 easy :15 fast :15 rest :5 sprint RUNNING...Read More

American Fit Co Northwest – CrossFit Partner Workout 20 Wall Walks 40 DB Squats 60 Calorie Row 200m Farmer’s Carry 60 Calorie Row 40 DB Squats 20 Wall WalksRead More

American Fit Co Northwest – CrossFit Warmup ● General Warmup (3:00-13:00) ○ Focus on raising HR and core temp, while increasing blood flow to prime movers ○ Every 2:00 x 5 Rounds: :45 Bike (Seat height adjustment, RPM, No Sway, Upright) R1 – :45 Spiderman and Lunge R2 – :45 Pushup to Down Dog R3...Read More