WOD

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP: 100m Run 6 Cherry Pickers 10 Calf Raises on Plate 6 Jumping Air Squats Tabata Running... Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 10 Squat Mornings 5 Inch Worm + Push Ups 10 Russian Swings 5/side Lunges 1) 5/side... Read More

American Fit Co Northwest – CrossFit Warmup 6:00 EMOM Odd: Increasing pace cardio Even: 5 Banded Pull Aparts + 5 Banded Pass Throughs 1) 10... Read More

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP 15 Jumping Jacks (clap behind back) 10 Kip Swings 5 Hanging Knee Riase (Knee to Chest/Shoulder)... Read More

American Fit Co Northwest – CrossFit Warmup 5:00 Cardio: Rowling: w/ partner try to row to 100m exactly go over – burpees go under –... Read More

American Fit Co Northwest – CrossFit Warmup 8:00 to complete: 3:00 Row or Bike 3 Rounds: 5 Wide Stance Squats 4/leg Forward/Backward Monster Walks 5... Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 10 Squat Mornings 8 Russian Swings 4/side Cossack Squats 1) Banded Front Rack Stretch 0:30/side 2)... Read More

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