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

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Bike 0:30 Bodyweight Good Mornings 0:30 Knuckle Draggers 0:30 Active Samson 0:30 Pausing Glute Bridges 0:30 Bike TECHNIQUE & BUILD DEADLIFT with an empty barbell 0:15 Slow Good Mornings 0:15 Back Squats 0:15 Stiff Legged Deadlifts get one set of plates...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Machine 10 Scap Pullups :10 Top of Ring Hold 5 Jumping Pullups :10 Bottom of Ring Hold 3 Strict Pullups 3 Strict Ring Dips Recovery Flow Metcon (AMRAP – Reps) EMOM 20: 1-2: Calorie Machine 3: Strict Pullups 4: Strict Dips Skill...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Row 0:30 Knuckle Draggers 0:30 Push-Up to Down Dog 0:30 Row 1:00 Child’s Pose WALL BALLS 5 Squats to Med. Ball 5 Med. Ball Front Squats 5 Med. Ball Thrusters 5 Wall Balls DUMBBELL SNATCHES 10 Alternating Dumbbell Deadlifts 5 High...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 9:00] 0:30 Active Samson Stretch 0:30 Plank Shoulder Taps 0:30 Straight Legged Sit-Ups 0:30 Side to Side Lunge 0:30 Calf Stretch on Post (left side) 0:30 Calf Stretch on Post (right side) 1:00 Laying Front Rack Stretch DOUBLE UNDERS 0:20...Read More