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

American Fit Co Northwest – CrossFit Warmup AMRAP 8: 1:00 Machine 10 Inchworm w/Push Up 10 Alt. Leg V-Up 10 Hanging Scap Retractions 5 Kip to Swing 5 Spiderman Step Lunge and Reach(each side) CLEAN Down and up – “SPEED THROUGH THE MIDDLE” Elbows high and outside – “BAR CLOSE” Muscle Clean– “STRONG TURNOVER” Clean...Read More

American Fit Co Northwest – CrossFit Warmup 30 Seconds Alternating Lunges 30 Second Knuckle Draggers 30 Second Bottom Squat Hold 30 Second Good Mornings 30 Second Down Dog 30 Second Active Spiderman 30 Second Active Samson 30 Second Air Squat Empty Bar 5 Good Mornings 5 Elbow Rotations 5 Kang Squats 5 Back Squats “Healthy”...Read More

American Fit Co Northwest – CrossFit Warmup 1 Lap Run (inside) 30 Second Arm Circles 30 Second Calf Raises 30 Second Down Dog 1 Lap Run (inside) 30 Second Active Samson 30 Second Active Spiderman 30 Second Knuckle Draggers 1 Lap Run (inside) 60 ft. Shuttle (easy) 10 Alternating DB Deadlifts 6 Alternatig Box Step-Ups...Read More