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

American Fit Co Northwest – CrossFit Warmup Line Drills 3 Rounds: 5 Inchworm to Pushup 10 Scap Retractions w/ 2 sec pause 5 Slow Air Squats 5 Kips Swings 5 Strict Knee Raises 5 Kipping Knee Raises 5 Kipping Knee Raise + Toes to Bar + Kipping Knee Raise 5 Toes to Bar Recovery Flow...Read More

American Fit Co Northwest – CrossFit Warmup AMRAP 10: 10 Calorie Machine 5/5 Cossack Squats 5 Goblet Squats w/ Pause 10 KB Deadlift Rig Squat Hold Ankle Stretch Warrior Squat Empty Bar 10 Good Mornings 10 Elbow Rotations 10 Kang Squats 10 Back Squats Build up to starting weight AT LEAST 5WARMUP SETS Back Squat...Read More

American Fit Co Northwest – CrossFit Warmup 8minutes moving through: 8 CalorieRow(moderate) 10 Hanging Scap Retractions 8 Calorie Bike 10 Lateral Box Step Up (each side) 5 Up Downs 5 Low Box Jumps 5 Ring Rows 4 Burpees 4 Medium Box Jumps 4 Jumping Pullups 3 Burpee Box Jumps 3 Strict Pullups Over The Top...Read More

American Fit Co Northwest – CrossFit Warmup MERRY-GO-ROUND (Time) 10 Rounds: 4 Burpees 6 Kettlebell Swings (70/53) 8 Wallballs (20/14) Metcon (No Measure) 4 Sets: 5 Seated DBStrict Press 7 Incline DB Bench Press Max DB Flat BenchRead More

American Fit Co Northwest – CrossFit Partner Workout JOURNEY UNDER THE SEA (Time) Teams of 3: 5000m Row 150 Toes to Bar 150 Wallballs 150 Burpees *Split Reps as Needed *One Person Rowing, Other 2 on MovementRead More

American Fit Co Northwest – CrossFit Warmup Every 2:00 x 4 Rounds: :45 Machine R1 – :45 Spiderman and Lunge| R2 – :45 Pushup to Down Dog R3 – :45 Cossack Squats R4 – :45 Jump Squats PVC WARMUP (STANCE,GRIP,POSITION) 10 Pass Throughs 10 Good Mornings 5 Down and Up (SPEED THRU MIDDLE) 5 Elbows...Read More

American Fit Co Northwest – CrossFit Recovery Flow AMRAP 30: 20 Lunge Steps (50/35) 10 Calorie Machine 20 DB Snatches (50/35) 10 Calorie Machine 20 Ring Rows 10 Calorie Machine 20 Crossovers 10 Calorie MachineRead More