WOD

American Fit Co Northwest – CrossFit Warmup 3 Rounds (7:00): 200m Run 0:30 Jump Rope 0:15 Fast Row/Bike 1) 10/direction Leg Swings 2) 10/side Box... Read More

American Fit Co Northwest – CrossFit Warmup Recovery Flow 3 Sets: 2:00 Ski 2:00 Bike 2:00 Row 2:00 Double Unders

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 0:30 Moderate Row/Bike 5 Medicine Ball Squat Cleans 5/leg Lunge + Overhead Reach 1) 5-5-5 Squat... Read More

American Fit Co Northwest – CrossFit Warmup TALL TASK (Calories) AMRAP 3 x 5 Rounds: 30 Wallballs Max Calorie Row

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 0:30 Bike or Row 10 Air Squats 10 Banded Good Mornings 10 Banded Push Press 1)... Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 1:30 Bike 5 Extended Inch Worms 5 Narrow Tricep Push Ups 1) 10 Scap Pull Ups... Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP Buy in: 400m Jog 10 Squat Mornings 8/side Plank Shoulder Taps 6 Inch Worms 1) 10... Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 0:30 Bike or Row 10 Air Squats 10 Banded Good Mornings 10 Scap Pull Ups 1)... Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 1:00 Bike or Row 0:30 Jump Rope 10 Burpees 1) 10 Cherry Pickers 2) 0:30/side Hamstring... Read More

American Fit Co Northwest – CrossFit Warmup 1 Round: 1:00 Row or Bike (easy) 0:30 Air Squats 0:45 Row or Bike (moderate) 0:30 Reverse Lunges... Read More