WOD

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 2:00 Bike 0:30 Alternating Quad Stretch 0:30 Alternating Side... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 12:00] 10-9-8-7-6-5-4-3-2-1: High Plank Shoulder Taps Glute Bridges [5 Minute... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:30 PVC Pass Throughs 0:30 PVC Around The World... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 1:00 Row Easy Pace [Coach: athletes to sit tall and hinge from the hips] 0:30... Read More

American Fit Co Northwest – CrossFit Partner Metcon 12 DAYS OF CHRISTMAS (PARTNER) (Time) 1 – Muscle Up 2 – Push Jerk 3 – Front... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 2:00 Any Machine 0:30 Bodyweight Good Mornings 0:30 Standing... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 20:00] 4:00 Machine 0:30 Glute Bridges 0:30 Sit Ups 3:00... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 1:00 Bike Easy Pace 0:30 Active Samson 0:30 High Plank Shoulder Taps 1:00 Bike Moderate... Read More