WOD

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Ski/Row 10 Down Dog Pushups 10 Ring Rows 50′ Double KB Front... 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) 8 Minutes for Quality: 20 Jump Rope 5 Good Mornings 5 Back Squats 5 Elbow... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike 50′ KB Front Rack Carry 5 KB Press (each side) 10... Read More

American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) For Quality: 5-4-3-2-1 Minutes on Cardio Machine ….After Each Round 20 Hip Extensions 20... Read More

After a long time of being out of the fitness game, whether that is coming back from an injury, not working out for 10 years,... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 250m Row 10 Tempo Air Squats 5 Down Dog to Pushup 5 Single... Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: :30 Plank Hold 10 Box Step Ups 15 Band Pull Aparts... Read More