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

American Fit Co Northwest – CrossFit Back Squat (2 Back Squat 4 Back Squat 6 Back Squat 8 Back Squat 10 Back Squat *These will be ascending reps AND ascending weight.) Habanero (No Measure) AMRAP 12 Minutes 1-3-5-7-9…. Power Cleans (115/80) Front Squats (115/80) Lateral Burpee Over BarRead More

American Fit Co Northwest – CrossFit Accessory Work 12 minute EMOM minute 1: 8 Seated Dumbbell Presses 50/35 minute 2: 8 Ring Push Ups [more parallel your stomach is to the ground, the more difficult] minute 3: Max Unbroken Pushups Jalapeno (Time) 40/32 Calorie Assault Bike 20 Handstand Push Ups 400m Run 30/24 Calorie Assault...Read More

American Fit Co Northwest – CrossFit Ghost Pepper (Time) 3 Rounds: 8 Power Snatches (135/95) 16 Pullups 24 Wallballs Accessory Work 3 sets: 5 Strict Pullups 10 Double DB Bent Over Row Max Bent Over Barbell Row – Underhand Grip -rest 2:00 between sets-Read More