American Fit Co Northwest – CrossFit Warmup 3 Minute AMRAP 10 Jumping Jacks 10 Down Dog + Up Dog 10 Burpee Planks 1) :30 sec/side – Active Lunge 2) 5/side x :03 – Plank Calf Stretch 3) :30 sec – HS Wall Hold TEAM SCHMALLS (Time) *Teams of 3 800m Run (together) 150 Burpees 120 Pullups 90 Sync Air Squats 60 Kettlebell Swings (53/35) 30 HSPUs 800m Run (together)Read more

American Fit Co Northwest – CrossFit Warmup 3 Rounds : 10 Squat Jumps 10 Alt Lunges 10/side Monster Band Walk 1) :30 sec – Back Squat w/barbell 2) 10/side – Lunge + Elbow + Reach 3) 10 – Pitcher/Catcher Stretch 4) 5 Empty Barbell Thruster Back Rack Lunge (20 Back Rack Lunges 16 Back Rack Lunges 14 Back Rack Lunges 12 Back Rack Lunges 10 Back Rack Lunges) LEG “OH” (Time) *with a partner 100m Sled Push 50 Wall Balls (20/14) 100m Sled Push 50 Dumbbell Thrusters (2×50/35) 100m Sled Push 50 Wall Balls (20/14) 100m Sled Push *Split all reps as desiredRead more

American Fit Co Northwest – CrossFit Warmup 5:00 Cardio: Nasal breathing only, start at a very slow, easy pace and build to a challenging pace in the last minute 1) 10 Extended Inch Worms 2) 15 Cherry Pickers 3) 5/side each Leg Swing Matrix 4) 5/side Rotating T Plank BERT KREISCHER (Checkmark) 50-40-30-20-10 Machine Calories Ab Mat Situps *Ladies Calories: 40-32-24-16-8 Metcon (No Measure) 3 Rounds: 10 Barbell Bench Press 6/6 Alt. DB Incline Bench + Double DB Incline Bench 12 Chest Fly with Bands 10 Skull CrushersRead more

American Fit Co Northwest – CrossFit Warmup Tabata Odd : Bear Hug Squat Even : Fast Air Squats 10 PVC Pass Throughs 10 (each side) Banded Strict Press 15 Banded Pull Aparts 10 (per side) Kneeling Single Arm Press HUGS NOT DRUGS (Time) 100m Sandbag Bear Hug Carry (70/50) -into- 5 Rounds 10 Chest To Bar Pull-Ups 10 Box Jumps Overs (24/20) -into- 100m Sandbag Bear Hug Carry (70/50) Metcon (No Measure) 3 Rounds: 10 Strict Pullups 10 Bent Over Barbell Row 10 Straight Arm Lat Pull Down 10 Standing Barbell CurlRead more

American Fit Co Northwest – CrossFit Warmup 8:00 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 Back Squat (5×3 (across)) CLAWFOOT (AMRAP – Rounds and Reps) AMRAP 15: 10 Strict Handstand Pushups 15 Dumbbell Box Step Ups (50/35) (24/20) 50ft Dumbbell Walking Lunge (50/35)Read more