American Fit Co Northwest – CrossFit Warm-up AMRAP 8 1:00 Bike 20 Jump Ropes 10 Bench Step Overs 5 Pushups Metcon BMX (AMRAP – Rounds and Reps) AMRAP 15: 20 Calorie Bike 20 Pushups 20 Bench Hops Accessory Work 4 Sets: 5 Dumbbell Bench Press 10 Seated French Press 15 Dumbbell Flys 20 Banded PushupsRead More

American Fit Co Northwest – CrossFit Warm-up Round 1 (each): P1: 1:00 Row P2: 1:00 Air Squats P3: 1:00 Spiderman Lunge and Reach Round 2 (each): P1: 1:00 Row P2: 1:00 Walking Lunges P3: 1:00 Light KB Swings Round 3(each): P1: 1:00 Row P2: 1:00 Light Goblet Squats P3: 1:00 Light Walking Lunges LIFE IS...Read More

American Fit Co Northwest – CrossFit CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps) Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 50 ft) *Add 5 burpee pull-ups after each round. CrossFit Games Open 23.2B (All Divisions/Ages) Immediately following 23.2A, athletes will...Read More

American Fit Co Northwest – CrossFit Warm-up 2 Sets: 0:45 Row (easy to moderate) 0:45 Bike (easy to moderate) 10 Single Arm High Pull (Light-Moderate) (each side) 15 Russian Kettlebell Swing (Moderate) 5 Inchworm 3 Strict Pull Up Partner Metcon RUNNING BACK (AMRAP – Reps) EMOM 20: 1: 10 Ab Mat Situps + Max DB...Read More

American Fit Co Northwest – CrossFit Warm-up 2:00 Row Easy 10 Alternating Reverse Lunge :30 Jumping Jacks 5/5 Active Spiderman :30 Active Samson 1:00 Row Easy 10 Air Squats 5 Down Dog to Push-Ups 10 Bodyweight Good Mornings 10 Alternating Quad Stretch :30 Row Easy ROW 20 Second Row Feet flat against rower and/or vertical...Read More

American Fit Co Northwest – CrossFit Warm-up 3 Rounds: 1:00Bike (easy to moderate) 7 Back Squats(45/35) 7 Push Press (45/35) 5 Wall Ball (Light) BUILD TO BACK SQUAT WEIGHT 5 @ 30% 4 @ 40% 3 @ 50% 3 @ 60% 3 @ 70% AFTER BACK SQUATS 1 Set: (at workout pace) 5 Wall balls...Read More

American Fit Co Northwest – CrossFit Warm-up Rowling Warmup Round 1: Pushup to Down Dog Round 2: Air Squats Round 3: Empty Bar Strict Press Round 4: Squat Jumps Round 5: Burpees Over Rower Jump Rope Warmup Strength 3 Sets: 10 Barbell Strict Press 10 Seated Arnold Press 10 Lateral DB Raise 10 Barbell Drag...Read More

American Fit Co Northwest – CrossFit Partner Metcon Teams of 3: AMRAP 30:00 Max Distance Bike P1: Bike P2/P3: Hold KBs (70/53) *every 5:00 and every drop, 10 sync burpeesRead More

American Fit Co Northwest – CrossFit Warm-up On a 6:00 clock: :30 Row 10 PVC pass-thrus 5 med-ball ground-to-overheads 5 med-ball thrusters (reach for the lockout) 5 false-grip ring rows 5 low ring muscle-up transitions WALL-BALL AND TOES-TO-BAR REVIEW 2 sets: 5 kip swings 5 wall-ball shots 2 sets: 5 kipping knee raises 5 wall-ball...Read More

American Fit Co Northwest – CrossFit Recovery Flow 3 Rounds: 3:00 Easy Machine 1:00 Moderate Machine 4 Sets on the 5:00 20 Air Squats 10 Push Ups 20 Calorie Machine 10 Push Ups 20 Air SquatsRead More