American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Spiderman 0:30 Push-Up to Down Dog 0:30 Pigeon Pose (left side) 0:30 Pigeon Pose (right side) 0:30 Cossack Squats TECHNIQUE & BUILD WALL BALLS 0:30 Squats to the med ball 3 Med. Ball front squats 3 Med. Ball Push Presses...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 2:00 Row 0:30 Active Samson Stretch 2:00 Bike 0:30 Cossack Squats 1:00 Jump Rope 0:30 Inchworm to Push-Up 20 Single Unders 10 High/Slow Single Unders 10 Low/Fast Single Unders 3×10 Double Unders Metcon Metcon (Time) 5 Rounds: 10/8 Calorie Row 30 Double...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Plank Shoulder Taps 0:30 Active Spiderman 0:30 Mountain Climbers 0:30 PVC Pass Through 0:30 PVC Around the World 0:30 PVC Snatch Grip Deadlift TECHNIQUE & BUILD EMPTY BARBELL 5 Barbell Good Mornings 5 Snatch Grip Behind the Neck Push Press 5...Read More

American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Rounds and Reps) With a Partner: AMRAP 30: 1000m Row 50 Single DB Box Step-ups 30 Single DB Hang Clean and JerksRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) Rock/Paper/Scissors Plate Warmup Power Clean PVC Warmup Skill Power Clean (EMOM 15) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12: 9 Wallballs 6 Burpees 30 Double UndersRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) Rowling Warmup Partner Metcon Metcon (AMRAP – Reps) (With a Partner) AMRAP 8 x 3 Rounds: Max Calorie Row Max Calorie Bike Max Shuttle Run REST 2:00Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 5 Rounds: 20 Band Pull Aparts 10 Air Squats 5 Pushups to Down Dog Strength Bench Press (7×5) Goblet Squat (7 x 8-10) Accessory Work Metcon (No Measure) Tabata (8 Rounds: 20 seconds on 10 seconds rest) Jumping Lunges Plank HoldRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike 8 Scap Retractions 6 Box Step Ups 4 DB Deadlifts Metcon Metcon (AMRAP – Reps) 3 Rounds: 1:00 Pullups/Ring Rows 1:00 Box Step Ups 1:00 Calorie Bike 1:00 Dumbbell Snatches 1:00 Single Arm Farmer’s Carry 1:00 RESTRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Run/Row/Bike/Ski 5/5 Spiderman Lunge and Reach 5/5 Staggered Good Mornings 5 Pushups to Down Dog Stretch Strength Deadlift (5×5) Metcon Metcon (AMRAP – Reps) AMRAP 10: 1, 2, 3, 4, 5, 6…. Deadlifts (225/155) 2, 4, 6 ,8, 10, 12….. PushupsRead More

American Fit Co Northwest – CrossFit Partner Metcon Metcon (Time) 50 Calorie Row 50 Single DB Shoulder to Overhead 50 Wallballs 50 Toes to Bar 50 Wallballs 50 Single DB Box Stepups 50 Calorie RowRead More