American Fit Co Northwest – CrossFit Warmup 1 Round: 1 min cardio 10 Bootstrappers 5 Inchworms 5/side Walking Lunge 10/leg Leg Swings Barbell Warm Up 3-5 Resp 1) Snatch Pull 2) Hang Muscle Snatch 3) Behind the Neck Push Press 4) Overhead Squat 5) High Hang Snatch Hang Power Snatch (7 Sets: 3 Hang Power Snatches) STUMBLING HOME (Time) 4 rounds: 30 walking lunge steps 25 toes-to-barsRead more
American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: Island Jog 10 Kip Swings Island Jog 10 Hollow Rocks 1) 5 Inch Worm + Push Up 2) 10 Cherry Pickers 3) 5/direction Scorpion + Reach 4) 10 Rolling Hamstring Stretches MINUTE BY MINUTE (Checkmark) EMOM 30: Min 1: 10 Calorie Row Min 2: 15 DB Bench Press Min 3: 10 Calorie Bike Min 4: 7 Strict Pullups Min 5: 10 Calorie Ski/Run Min 6: 10 WallballsRead more
American Fit Co Northwest – CrossFit Warmup 6:00 Cap: 400m Run 3 Rounds: 5 Dive Bomb Push Ups 10 Scap Push Ups 15 second Handstand Hold 1) 5/side Thread the Needle + Thoracic Twist 2) 10/side Banded Overhead Press 3) 10 Banded Pass Throughs 010201 (Time) 21 DB thrusters (50/35 lb) 400-m run 18 DB thrusters 400-m run 15 DB thrusters 400-m runRead more
American Fit Co Northwest – CrossFit Power Clean (10:00 to Build to a Heavy 2) HOOFIN’ IT (AMRAP – Reps) AMRAP 12: 1, 2, 3, 4…. Wall Walks Power Cleans (185/125)Read more
