WOD

American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) EMOM 30: Minute 1: Calorie Bike Minute 2: 1 Rope Climb + Max Shuttle... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Row 0:30 Active Spiderman 0:30 Push-Up to Down-Dog 0:30 Row 0:30... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] LINE DRILLS 10 Meters. . . Walking Inchworm Walking... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike :20 Bar Hang :40 Wall Sit 8 Empty Bar Strict Press... Read More

American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 30: (Teams of 2) Partner 1: 20 Ab Mat Situps... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Bike 0:30 Active Samson Stretch 0:30 Knuckle Draggers 0:30 Bike 0:30... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 9:00] ten meters of each Alternating Quad Stretch Knuckle Draggers... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Machine :20 Handstand Hold on Wall :30 Pushup + Shoulder Taps :40... Read More

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.... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Easy Row 0:30 Inchworm to Push-Up 0:30 Knuckle Draggers 0:30 Row... Read More