American Fit Co Northwest – CrossFit Warmup 3 Rounds (6:00 cap) 7/5 Calorie Bike or Row 10 Eye Level KB Swings 5/leg Box Step Up 1) 10 Cherry Pickers 2) 5/side HIp Flexor to Hamstring Stretch 3) 10 Down Dog / Up Dog FLIP-FLOP (Checkmark) 3 Sets every 8:00 800m Bike/400m Row P1: 10 DB Box Step Ups P2: 20 GHD Situps Max DB Bench in Remaining TimeRead more

American Fit Co Northwest – CrossFit Warmup 1 Round: 10 Reps Deadlift 3 Reps High Hang Shrug 3 Reps High Hang Muscle Clean 3 Reps Above Knee Muscle Clean 3 Reps Mid Shin Muscle Clean 5 Reps Front Squats 3 Reps High Hang Squat Cleans 3 Reps Above Knee Squat Cleans 3 Reps Mid Shin Squat Cleans 1) 5/side Scorpion + Reach 2) 10 Bootstrappers 3) 5/side Squat + Thoracic Twist LASER POINTER (Build to a heavy complex) Every 1:30 for 20 rounds: 1 power clean 1 squat clean 1 front squatRead more

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: :10 Handstand Hold 10 Banded Sumo Deadlift High Pulls (black / red) 6 Steps Spider-Man Lunge 10 Forward/Back Leg Swings 1) 10/leg Peddling Calf Stretch 2) 10/leg Glute Bridge + Leg Extension toward ceiling 3) 10/side Staggard Stance Good Morning TRICK OR TREAT (Time) 3 rounds for time: 20 sumo deadlift high pull (75/55 lb) 30 walking lunges 40-ft handstand walkRead more

American Fit Co Northwest – CrossFit Warmup ODD : Barbell Romanian DL EVEN : Moderate pace on cardio piece 1) 15 – Banded Good Mornings 2) 10 – Banded Row + 3 sec hold 3) 10/side – Bird Dog 4) 10 – Down Dog + Up Dog SCULLING (5 Rounds for distance) 5 sets: On a 2:00 clock: Max distance row – Rest 2:00 between sets. Metcon (No Measure) 3 sets: 20 GHD sit-ups 20 good mornings (35/45 lb)Read more

American Fit Co Northwest – CrossFit KIRKLAND (AMRAP – Rounds and Reps) AMRAP 25: (w/ partner) 40 sync double-unders 20 sync burpees over the bar 10 partner deadlifts (315/225) – Rest 1:00 between rounds.Read more