WOD

American Fit Co Northwest – CrossFit Warmup 2 Rounds: 1:30 Bike 10 KB Swings :20 Bar Hang 10 Ring Rows 5 Kip Swings 2 Kip... Read More

American Fit Co Northwest – CrossFit Recovery Flow 3 Rounds: 800 Meter Run 30 Push-ups 1,500/1,300 Meter Bike Accessory Work 3 Rounds: 10 Plate Front... Read More

American Fit Co Northwest – CrossFit Warmup 2 Sets: 200m Run 10 PVC Pass Through 10 PVC Front Squats 25 Single Unders :30 Wall Facing... Read More

American Fit Co Northwest – CrossFit Warmup 3 Sets: 300m Row 10 Single Arm Dumbbell High Pull (each side) 5 No Jump Burpee 10 Hanging... Read More

American Fit Co Northwest – CrossFit Warmup 1 minute Spiderman Stretch (each side) 1minute Elbow to Floor Stretch (each side) 2 minute Couch Stretch (each... Read More

American Fit Co Northwest – CrossFit Partner Workout 20 Wall Walks 40 DB Squats 60 Calorie Row 200m Farmer’s Carry 60 Calorie Row 40 DB... Read More

American Fit Co Northwest – CrossFit Warmup ● General Warmup (3:00-13:00) ○ Focus on raising HR and core temp, while increasing blood flow to prime... Read More

American Fit Co Northwest – CrossFit Warmup Line Drills 3 Rounds: 5 Inchworm to Pushup 10 Scap Retractions w/ 2 sec pause 5 Slow Air... Read More