American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP: 0:30 Cardio Movement 3/side Unweighted Turkish Get Ups 15 Jumping Jacks 5 Straight Leg Sit Ups 1) 10/side Leg Swings 2) 10/side Hamstring Sweeps 3) 10 Cherry Pickers 4) 10/leg Hip Circles (out and in) Core Tabata: Odd: Rotating Side Plank (reach top arm under your body then back up) Even: Scissor Kicks Hollow position, move legs out and in Recovery Thursday (No Measure) On the 4:00 x 6 Rounds 500/400m Row 20 Situps Max Cal BikeRead more

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 40 Single Unders / 20 Double Unders 10 Russian Swings 8 Squat Mornings 4/side Cossack Squat 1) 10/side Scorpions 2) 10 Cat / Cows 3) 10/side Single Leg Romanian Deadlift 4) 10/side Dead Bugs Deadlift (5×4 (same weight across)) SHIVA (AMRAP – Reps) AMRAP 10: Run 200m 5, 10,15, 20… Deadlifts (205/145)Read more

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 7/5 Calorie Bike or Row 10 Kip Swings 10 Banded Push Press 1) 10 Down Dog / Up Dog 2) 0:30 Grip Opener (fingers toward knees) 3) 10 Scap Pull Ups 4) 10 Scap Push Ups Upper Body Pull 3 Sets: 4 Weighted Chin Ups 12 Dumbbell Rows 30.06 (AMRAP – Rounds and Reps) AMRAP 20: 5 Handstand Pushups 10 Pullups 15 Calorie RowRead more

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP 10 Med Ball Hug Squats 10 Eye-Level KB Swings 10 Med Ball Strict Press 1) 10 Wall Pass Thrus 2) 10 Glute Bridges 3) 10 Prayer Squats (hold 3s in bottom) Back Squat (5×4 (same weight across)) Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#Read more

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 10 Barbell Good Mornings 30 Double Unders or 60 Single Unders 10 Cherry Pickers 1) 10/side Scorpions 2) 10/side Dead Bugs 3) 10 Cat Cows 4) 10/side Bird Dogs X (3 Rounds for reps) AMRAP 10: 2,4,6,8,10,12… Strict Pullups Dumbbell Bench Press Wallballs Rest 3:00 AMRAP 10: Bike 1000m Max Handstand Pushups Rest 3:00 AMRAP 10: 400m Run (together) 30 Toes to Bar 30 Box Jump OversRead more