American Fit Co Northwest – CrossFit Warmup 3 Rounds: 0:30 Jumping Rope 10 Banded Strict Press 10 Banded Front Squat 1) 5/side Lunge + Elbow to ground 2) 5 Barbell Push Press 3) Barbell Quad Smash, 0:30/side 4) 5 Barbell Push Jerk GOBLET OF FIRE (AMRAP – Reps) 5 sets: On a 1:30 clock: 30 plate hops (4 in) 15 KB goblet squats (70/53 lb) Max steps walking lunges in the remaining time. – Rest 1:30 between sets. Metcon (No Measure) EMOM 10: Odd: Calorie Bike Even: L-Sit HoldRead more

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 10 Squat Jacks 10 Kip Swings 5 Walking Lunge Steps 5 Straight Leg Sit Ups 1) 5/side Lunge + Reach + Hamstring Stretch 2) 10 Banded High Lows 3) 5/side Curtsey Squat 4) 5/side Cossack Squat DOUBLEMINT TWINS (AMRAP – Rounds and Reps) AMRAP 20 with a partner: 200-m DB farmers carry (50/35 lb) 20 double-DB front squats 20 double-DB push jerks 20 double-DB box step-ups (24/20 in) – Partners split work as desiredRead more

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 0:30 Bike or Row 10 Air Squats 10 Banded Good Mornings 10 Banded Push Press 1) 5/side Scorpion + Reach 2) 10 Bootstrapper 3) 5/side Squat + Thoracic Twist FAKE PHONE NUMBER (Time) 5 rounds: 500-m row 5 squat cleans (205/145 lb)Read more

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP 0:30 Single Unders 10 Banded Good Mornings 10 Kettlebell Sumo Deadlift High Pulls 1) 10/leg Forward/Backward Leg Swings 2) 10 Down Dog / Up Dog 3) 0:30/side Hamstring Floss COUNT CHOCULA (Checkmark) 5 Rounds: 20 Situps 30 Kettlebell Swings (53/35) 40 Double Unders 1000/900 Meter Bike ErgRead more

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP 15 Jumping Jacks 10 Forward/Backward Bear crawl 0:10 Lockout on box or rings 1) 10/side Scorpion 2) 10/side Down Dog Pedaling Calf Stretch 3) 10/side Tricep Extension 4) 10/side Hamstring Sweep LIEUTENANT DAN (Calories) 5 sets: On a 3:00 clock: 1 legless rope climb 10 ring dips Max cal row in remaining time – Rest 2:00 between sets.Read more