American Fit Co Northwest – CrossFit Warmup Warm Up: 5:00 AMRAP Buy in: 400m Jog 10 Squat Mornings 8/side Plank Shoulder Taps 6 Inch Worms 1) 10 Squat Mornings 2) 10 Banded High Pulls 3) 10 Sumo Stance Good Mornings 4) 10/side Bird Dog ODD ODYSSEY (Checkmark) AMRAP 30: 1000m Bike 200m Sled Drag 500m Row 100m Sled Push 500m Ski 200m Sandbag CarryRead more

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP 20 Plate Hops 5/side Box Step Up 10 Jumping Jacks 5 Inch Worms 1) 10 Rolling Hamstring Stretches 2) 0:30/side Barbell Quad Smash 3) 5/side Lunge + Torso Twist MATCHBOX 20 (AMRAP – Rounds and Reps) AMRAP 20: 8 Single Dumbbell Box Step Ups (50/35) 10 Dumbbell Clean and Jerks (50/35) 18/15 Calorie Row Accessory Work (6 Rounds for weight) 3 Sets: (For Quality) 10 Weighted Sit Ups 25 KB Side Bends 50′ Front Rack LungeRead more

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP: 100m Run 6 Cherry Pickers 10 Calf Raises on Plate 6 Jumping Air Squats Tabata Running Warm Up: 1: High Knees 2: Butt Kicks 3: Low Skip In Place 4: Open the Gate ROPE SWING (AMRAP – Reps) AMRAP 8: 2000m/1600m Bike 400m Run Max Double Unders Rest 3:00 AMRAP 8: 800m Run 1000m/800m Bike Max Crossovers Rest 3:00 AMRAP 8: 1500m/1200m Bike 600m Run Max Single UndersRead more

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 10 Squat Mornings 5 Inch Worm + Push Ups 10 Russian Swings 5/side Lunges 1) 5/side Scorpion + Reach 2) 10/side Bird Dogs 3) 10 Jefferson Curls 4) 10 Barbell Deadlifts Deadlift (5×5 (Building)) PULLED PORK (Time) 50 Pullups 40 Deadlifts (135/95) 30 Toes to Bar 20 Power Cleans (135/95) 10 Strict PullupsRead more

American Fit Co Northwest – CrossFit Warmup 6:00 EMOM Odd: Increasing pace cardio Even: 5 Banded Pull Aparts + 5 Banded Pass Throughs 1) 10 Cherry Pickers 2) 10 Wall Pass Throughs 3) 3 x 10s/side Chicken Wing Stretch Barbell Power Snatch Warm Up: 5-7 reps of each High Hang Muscle Snatch Snatch Push Press (behind the neck) Hang Power Snatch Power Snatch Prep to WOD weight BIKE TO WORK (AMRAP – Rounds and Reps) AMRAP 25: (Teams of 2) 60 Calorie Bike 45 Burpee Box Jumps (24/20) 30 Power Snatches (95/65)Read more