American Fit Co Northwest – CrossFit Warmup 5 Minute AMRAP: 30 Sumo Deadlift High Pulls (empty bar) 8 Barbell Squat Mornings 8 Barbell Push Press 8 Windmill Jumping Jacks 1) 10 – PVC Pass Throughs 2) 10 (5/side) – PVC Around the worlds 3) 3 x :10 sec – PVC Sit & Reach 4) 10 – Cat/Cow CHESTIES (Time) 5 Rounds: 15 Push Jerks (95/65) 12 Chest to Bar Pullups 9 Sumo Deadlift High Pulls (95/65)Read more

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 100m Jog 5 Banded High Lows 10 Air Squats 1) 5/side Squat + Thoracic Twist 2) 0:30/side Active Lunge with elbow toward the floor 3) 10 Banded Deadlifts 4) 10 Banded Front Squats TOO EASY?? (AMRAP – Reps) AMRAP 6 x 4 Rounds: 800m Run Max Med Ball Cleans (20/14) Rest 1:00Read more

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 0:30 Row 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 Push Press (5-5-3-3-3-1-1-1-1-1) 500m Row (Time) Max Effort 500m RowRead more

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP: 0:30 Jump Rope Running Man 5 Kip Swings + 5 Knee to Chest 10 Banded Overhead Squats 1) 10 Barbell Pass Overs 2) 20 Overhead Banded Pull Aparts 3) 10 Banded High Lows 4) 0:30/side Barbell Squat Quad Smash 8 MILE (AMRAP – Rounds and Reps) “Teams of 3” AMRAP 18: 300m Run (together) 1 Rope Climb (each) 3 Overhead Squats (each) Round 1: (135/95) Round 2: (155/105) Round 3: (185/125) Round 4: (205/145) Round 5: (225/155) Metcon (No Measure) 3 Sets: 6 Strict Pullups 12 DB Spider Curls 3 Sets: 10 Dumbbell Rows 10 Lat PulldownsRead more

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 15 Jumping Jacks 2 Half Wall Walks 10 Russian Swings 4 Down Dog / Up Dog 1) 10 Jefferson Curls 2) 10 Wall Pass Throughs 3) 5/side Scorpions 4) 10/side Bird Dogs Deadlift (5,4,3,2,1,10,10) WALKING DIANE (Time) 21-15-9 Deadlift (225/155) 7-5-3 WallwalksRead more