American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP 100m Row / 250m Bike 10 Dive Bomb Push Ups 15 Jumping Jacks 10 Banded Front Squats 1) 5/side Squat + Thoracic Twist 2) 10 Pitcher / Catcher Stretch 3) 10 Cherry Pickers 30 FOR 30 (AMRAP – Rounds and Reps) AMRAP 30: w/ partner 30 Calorie Row 30 Burpees Over Rower 30 Calorie Bike 30 Dumbbell Thrusters (50/35)Read more

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP: 100m Jog 10 Sumo Deadlift High Pulls 10/side High Knees in place 10 Banded Bent Over Rows 1) 5 Hang Power Cleans 2) 10 Kip Swings 3) 5 Power Cleans 4) 10 Banded High Lows Power Clean (EMOM 10: 3 Power Cleans) POWERBALL (Time) 600m Run 30 Power Cleans (135/95) 600m Run 20 Power Cleans (135/95) 600m Run 10 Power Cleans (135/95)Read more

American Fit Co Northwest – CrossFit Warmup 3 Rounds 10 Squat Jacks 10 Single DB Thruster 10 Straight Leg Sit Ups 1) 10 Kip Swings 2) 10 Scap Pull Ups 3) 10 Down Dog / Up Dog 4) 10 Scap Push Ups KANSAS (Checkmark) 5 Rounds: 30 Situps 3 Rounds of Cindy 200m Farmer’s CarryRead more

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 5 Box Jumps 10 Banded Strict Press 15 Air Squats 0:20 Font Plank 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 Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute Rest.Read more

American Fit Co Northwest – CrossFit Warmup 3 Rounds 100m Jog 10/leg Walking Lunge 10 Hollow Body Rocks 1) 5/side Lunge + Hamstring Stretch 2) 5 Inch Worm + Push Up 3) 10/direction Plate Halo 4) 5/side Rig Calf Stretch Front Squat (On the 3:00 x 5 Sets: 3 Front Squats (across)) TUBERCULOSIS (AMRAP – Rounds and Reps) AMRAP 15: 8 Toes to Bar 25′ Front Rack Walking Lunge (50/35) 200m RunRead more