American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 100m Jog 10 KB Swings 5/side Single KB Front Rack Squats 5 Inchworms + Push Up Barbell Power Snatch Warm Up: 5-7 reps of each High Hang Muscle Snatch Snatch Push Press (behind the neck) Hang Power Snatch Power Snatch RUNNIN’ DOWN A DREAM (Time) 3 rounds for time with a partner: 800-m run with a medicine ball (20/14 lb) 24 power snatches (135/95 lb) – Athletes run together and switch as needed on the snatches. – The medicine ball doesn’t touch the ground until the workout is over. – If the medicine ball touches the ground, both partners complete 10 burpees before continuing.Read more

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 0:30 Jumping Rope 10 Dive Bomb Push Ups 10/side Cossack Squats 1) 10 Banded High Lows 2) 5/side Lunge + Elbow to ground 3) 0:30/side Box Hip Opener 4) 10 Box Pass Throughs Front Squat (5-5-5-5-10) Increase load on each set Build to 10 Rep Max MAX UNBROKEN WALLBALLS (AMRAP – Reps) 1 set of max wallballsRead more

American Fit Co Northwest – CrossFit Warmup 3 Rounds (6:00) 100m Row / 250m Bike 5 Extended Inchworms 10 Kip Swings 20 Double Unders / 40 Singles 1) 5/side Lunge + Torso Twist 2) 10/side Hamstring Sweep 3) 10/side Pedaling Calf Stretch Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Metcon (No Measure) 3 sets: 800/1,000-m row – Rest 3:00 between sets.Read more

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP : 15 Jumping Jacks 10 sec Box Support 5 Hollow Body Rocks 10 sec Superman Hold Tabata Box “Shoot Through” Game HIGHWAY TO “L” (AMRAP – Reps) EMOM 21: Min. 1 | 15/10-calorie Echo bike Min. 2 | :20 L-sit hold Min. 3 | max reps bar muscle-upsRead more

American Fit Co Northwest – CrossFit Warmup 4 Rounds (Cap 5 mins) 100m Jog 10 Banded Strict Press 10 PVC Pass Through 1) 10 Wall Pass Throughs (hold 3s) 2) 10/arm Tricep Extension 3) 10 Jefferson Curls THE DEVIL WEARS PRADA (Time) For time: 21-15-9 DB devils presses (35/20 lb) – Perform 10 x 50-ft shuttle runs after each set.Read more