American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 15 Jumping Jacks 10 Banded Push Press 15 Double Unders / 30 Singles 10 Air Squats 1) 10 Banded Pass Throughs 2) 5/side Squat + Thoracic Twist 3) 10 Banded Around the World 4) 5/side Spider-Man Lunge 5:00 Toes to Bar Skill Work 20 seconds Active Shoulder Bar Hang 20 seconds Hollow Body Hold 20 seconds Rest RING OF FIRE (5 Rounds for calories) On the 3:00 x 5 Rounds: Toes to Bar Dumbbell Thrusters (50/35) Max Cal Bike Rest 2:00 Round 1: 18 Reps Round 2: 15 Reps Round 3: 12 Reps Round 4: 9 Reps Round 5: 6 RepsRead more

American Fit Co Northwest – CrossFit Warmup 15 – 10 – 5 Box Step Ups + Step Downs 24/20 Romanian Deadlifts with Bar Kip Swings Coach Led 8-10 Reps/each 1: Down + Up + High Pull 2: Muscle Snatch 3: Hang (above knee) Power Snatch 4: Power Snatch Power Snatch (5 Rep Max) THE MAGNIFICENCE OF THE 3, 6, AND 9 (AMRAP – Rounds and Reps) AMRAP 12: 9 Pushups 6 Box Jump Overs 3 Power Snatches (135/95)Read more

American Fit Co Northwest – CrossFit Warmup 4 Minute AMRAP: 5 Inchworm + Pushup 10 Scap Pull Ups 5/leg Walking Lunge 10 Air Squats, steady controlled pace 1) 10/side Plate Halos 15/10 2) 0:30 Grip Opener 3) 0:30 sec/side Down Dog/Up Dog Weighted Pull-ups (Build to a 1RM) 8TH GRADE (Time) 8 Rounds: 4 Strict Pullups 8 Right Arm Dumbbell Snatches 8 Right Arm Overhead Dumbbell Lunge 8 Left Arm Dumbbell Snatches 8 Left Arm Overhead Dumbbell Lunge Dumbbell = (50/35)Read more

American Fit Co Northwest – CrossFit Warmup 3 Rounds (5:00) 0:30 Jump Rope 10 Burpee Planks 5/leg High Skip in place 1) 5/side Rig Calf Stretch 3s hold 2) 10 Cherry Pickers 3) 0:30 Grip Opener (fingers toward knees) BOX OUT (AMRAP – Rounds and Reps) AMRAP 25: (Teams of 3) P1: Max Cal Bike P2: Max Cal Row P3: 12 Toes to Bar 9 Burpees Box Jump Overs 6 Dumbbell Box Step Ups (50/35)Read more

American Fit Co Northwest – CrossFit Warmup 4 Rounds: 30 Double Unders / 60 Singles 10 Banded Thrusters 3/leg Spider-Man Lunge 1) 10 Banded High Lows 2) 1:00 Squat with Barbell on Knees 3) 10/arm Banded Strict Press 4) 10 x 3s Calf Stretch on rig Bench Press (5×4 (same weight across)) WELCOME TO THE 335 (Time) 5 Rounds: 60 Double Unders 7 Thrusters (135/95)Read more