American Fit Co Northwest – CrossFit Warmup 5:00 Cardio: Rowling: w/ partner try to row to 100m exactly go over – burpees go under – squat jumps 1) 0:30/side Hamstring Floss 2) 5/side Lunge + Hamstring Stretch 3) 5/side 3s Hold Calf Stretch on rig Metcon (No Measure) 3000m Row or 6000m Bike or 2400m Run Rest 4:00 5 Rounds: 250m Row (Fast) 125m Row (Easy) or 500m Bike (Fast) 250m Bike (Easy) or 200m Run (Fast) 100 Run (Easy)Read more

American Fit Co Northwest – CrossFit Warmup 8:00 to complete: 3:00 Row or Bike 3 Rounds: 5 Wide Stance Squats 4/leg Forward/Backward Monster Walks 5 Max Height Jump Squats Squats (Weight) 5 Sets: 2 Front Squats + 3 Back Squats ABOVE THE RIM (AMRAP – Rounds and Reps) AMRAP 12: 10 Wallballs (20/14) 1,2,3,4,5,6,7…. Bar Muscle UpsRead more

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 10 Squat Mornings 8 Russian Swings 4/side Cossack Squats 1) Banded Front Rack Stretch 0:30/side 2) 10 Down Dog/Up Dog 3) 10/leg Hamstring Floss Run through power clean before specific Power Clean (Build to a Heavy Single) POWER BELLY (Time) 3 Rounds: 3 Power Cleans (185/125) 15 Toes to Bar 400m RunRead more

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP 7/5 Calorie Bike or Row 10 Foot 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 BIKE PUMP (AMRAP – Reps) 5 Rounds: 1:30 Max Calorie Bike 1:30 Max Bench Press (Bodyweight) 1:30 Max Calorie Bike 1:30 Max Ring DipsRead more

American Fit Co Northwest – CrossFit Warmup Lunge and Reach Knee Hugs Frankenstein’s Figure 4 Heel Walk Toe Walk Toes In Toes Out High Knees Butt Kicks Skips Side Skips 200m Run Get out bikes and boxes P1: 10 Alternating Box Step Ups P2: Bike 10 Scap Pullups 10 Kip Swings 7 Jumping Pullups 2x 5 Pullups BACK FORTY (AMRAP – Reps) AMRAP 25: 400m Run (together) 40 Calorie Bike 40 Box Stepups 40 PullupsRead more