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

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 7/5 Cal Row or Bike 10 Cherry Pickers 0:10 Handstand Wall Hold 10 Air Squats 1) 10 Dive Bomb Push Ups 2) 10 Scap Push Ups 3) 10/side Cossack Squat 4) 0:30/side Box Hip Opener Back Squat (5×3 – Build to a heavy set of 3 — Maintain for all 5 sets.) SKILLZ THAT KILLZ (Checkmark) EMOM 12: Even minutes: 10 Goblet Squats (70/53) Odd minutes: max handstand walkRead more

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 5 Box Jumps 10 Banded Strict Press 15 Air Squats 10 Banded Good Morning 1) 10 Prayer Squats (2s hold) 2) 10 PVC Pass Throughs 3) 5/side Lunge + Elbow to ground 4) 5/side PVC Around the World 20/20 VISION (Time) 3 rounds for time of: 20 wall-ball shots (20/14 lb) 20 deadlifts (115/75 lb) 20 box jumps (24/20″) 20 push presses (115/75 lb) 20 toes-to-bars Rest 1:00Read more

American Fit Co Northwest – CrossFit Warmup 10:00 AMRAP: 1:00 of Single Unders or plate step ups 6 Steps Spider-Man Lunge 10 Forward/Back Leg Swings 6 Inch Worms 1) 10 Cherry Pickers 2) 10 x 3s Hold Calf Stretch 3) 10 Wall Pass Throughs 4) 10/side Scorpion + Reach DUOLINGO (Time) With a Partner: 1600m Run (together) 100 Pushups (Barbell Hold) 1600m Row (split) 100 Strict Press (Plank Hold) 1600m Run (together) Metcon (No Measure) With a Partner: 50 Sync Burpees 100 Sync Double Unders 100 Pushups (Barbell Hold) 1600m Row (split) 100 Strict Press (Plank Hold) 50 Sync Double Unders 50 Sync BurpeesRead more

American Fit Co Northwest – CrossFit Warmup Friday 4:00 AMRAP 100m Row / 250m Bike 10 Pitcher Catcher Stretch (Bootstrapper) 5 Burpees 5/leg Lunges 1) 10 Prayer Squats 2) 5/side Squat + Thoracic Twist 3) 10 Down Dog / Up Dog 4) 10 Banded Thrusters Thruster (EMOM 20: 2 Thrusters *add weight every 5:00) 1000m Bike Time Trial (Time) 1000m For TimeRead more