WOD

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 200m Run 10 Empty Barbell Back Squats 10 Good Mornings 25′ Walking Lunge... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 8 Minutes for Quality: 100m Run 10 Good Mornings 8 Kip Swings 5 Pushups to... Read More

American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) 1000m Run 2000m Bike 25 Ab Mat Situps 800m Run 1600m Bike 20 Ab... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 200m Row 5 Down Dog to Pushups 10 PVC Overhead Squats... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 8 Minutes for Quality: 500m Bike 10 Good Mornings 5 Down Dog to Pushups 10... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 50 Jumping Jacks 40 Mountain Climbers 30 PVC Good Mornings 20 PVC Strict Press 10... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2:00 Easy on Bike Banded Lat Stretch 1:00/side Kettlebell Calf Smash 1:00/side Calf Stretch on... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 6 Minutes for Quality: :30 Row 5 Down Dog to Pushup :30 Bike 20 Band... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 6 Minutes for Quality: 1:00 Row 10 Air Squats 10 Single Arm DB Push Press... Read More

American Fit Co Northwest – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have... Read More