American Fit Co Northwest – CrossFit Warm-up Mobility Warm Up (No Measure) Upper Body 1. Puppy Pose: 1 min. 2. Shoulder to Floor: 1 min. 3. Wrist Stretches: 1 Min. Lower Body 1. Couch Stretch: 2 min. each side 2. Pigeon Pose: 2 min. each side 3. Butterfly: 90 sec. 4. Pike: 1 min. 5....Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 200m Run 20 Jump Rope :30 HS Hold 10 Good Mornings 5 Rope Pullups Gymnastics Metcon (6 Rounds for reps) On the 2:00 x 3 Rounds: Max Strict HSPUs On the 2:00 x 3 Rounds: Max Ring Pushups Metcon Vitural Games Event 7...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 30-20-10 Banded Good Mornings *After each set 200m Run 5 Burpees Power Clean Warmup Skill Metcon (Weight) EMOM 10: 1 Clean Deadlift 1 Power Clean 1 Squat Clean Metcon Virtual Game Event (Time) 7 Rounds: 200m Run 1 Clean Men’s Rx Weights: 135/145/155/165/185/205/225 Women’s Rx...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 10 Air Squats :10 Hang from Pull-up Bar 8 PVC Overhead Squats 8 Scap Retractions 6 Lunges (each leg) 6 Kip Swings Strength Metcon (Weight) Set 1: 6 Back Squats @ 82% 5 Front Squats @ 68% Set 2: 5 Back Squats @...Read More

American Fit Co Northwest – CrossFit Metcon Metcon (Time) 0:00 – 15:00 30 Wallballs 15 Burpee Box Jump Overs 300m Run 50 Double Unders 24 Wallballs 12 Burpee Box Jump Overs 300m Run 50 Double Unders 18 Wallballs 9 Burpee Box Jump Overs 300m Run 50 Double Unders Hang Snatch (3 Rep Max) 15:00 –...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 500m Bike 5 Sandbag Deadlifts 5 Rope Pullups 5 Rope Knee Ups 5 Rope Foot Holds Metcon Metcon (Time) 4 Rounds: 4-3-2-1 Rope Climbs 1000/800m Bike Sand Bag Carry (70/50)Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 5 Rounds: 20 Plank Shoulder Taps 5 Down Dog to Push Ups 10 PVC Thrusters :30 Machine of Choice Metcon Virtual Game Event 3 (Time) 10-9-8-7-6-5-4-3-2-1 Thrusters (95/65) Wall Walks Time Cap – 20:00Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 500m Bike 10 Pass Thrus 25 Band Pull Aparts 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 Romanian Deadlifts Weightlifting The Other Total (Total Weight) Clean (1 Rep Max)Bench Press (1 Rep Max)Overhead Squat (1...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 1:00 Lat Foam Roll (each side) 1:00 Banded Shoulder Stretch (each side) AMRAP 8: 10 Pass Throughs 100m Run 10 Kip Swings 5 Situps Gymnastics Pull-ups (Max Unbroken Set) Metcon Metcon (Time) 200m Sled Pull (90/60) 42 Toes to Bar 200m Sled Pull (90/60)Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) AMRAP 8: 200m Row 10 Barbell Good Mornings 5 Walkouts 10 Ring Rows 5RM Deadlift (5 Rep MAx) We will have 20:00 to find our 5 Rep Max Deadlift Take your time and take small jumps building to our heavy for the day. A good...Read More