WOD

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP 7/5 Calorie Bike or Row 10 Foot Forward/Backward Bear crawl 0:10 Lockout on box or rings... Read More

American Fit Co Northwest – CrossFit Warmup Lunge and Reach Knee Hugs Frankenstein’s Figure 4 Heel Walk Toe Walk Toes In Toes Out High Knees... Read More

American Fit Co Northwest – CrossFit Warmup 2 Rounds: 200m Run 10-8-6-4-2 Air Squats 5-4-3-2-1 Push Ups You will do all reps of both body... Read More

American Fit Co Northwest – CrossFit Warmup 10 Minute Warm Up: 1 Minute Easy Bike/Row 10 Banded Front Squats 5 Banded Strict Press 10 Banded... Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 15 Jumping Jacks 2 Half Wall Walks 10 Russian Swings 4 Down Dog / Up Dog... Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 10/8 Calorie Bike or Row 5 Inch Worm + Push Up 10 Straight Leg Sit Ups... Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 20 Double Unders (40 single unders) 10 American Kettlebell Swings 35/26 10 Air Squats 10 PVC... Read More

American Fit Co Northwest – CrossFit Warmup 4 Rounds: 10/8 Cal Bike 10 Banded Thrusters 3/leg Spider-Man Lunge 1) 10 Banded High Lows 2) 10... Read More

American Fit Co Northwest – CrossFit Warmup 5 Minute AMRAP 10 Steps in Flat Bear Crawl 10 Squat Jacks 10 Scap Push-Ups 10 Scap Pull-Ups... Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 200m Run 1 Around the World Plate Hop 10 Cherry Pickers 1) 10/leg Hamstring Sweep 2)... Read More