American Fit Co Northwest – CrossFit Warmup 3 Rounds (6:00) 200m Run 10 Banded Bent Over Rows 5 Sumo Stance Good Mornings 1) 10 Scap Pull Ups 2) 5/side Rig Calf Stretch 3) 10 Banded High Lows 4) 10/side Leg Swings LONG WINTER’S NAP (No Measure) 10-1 Barbell Bench Press (115/80) 5 Strict Pullups 250m Row/500m Bike/200m Run/200m Ski Kipping Skill Work Spend 15:00 working on kipping practiceRead more

American Fit Co Northwest – CrossFit Warmup 6:00 EMOM Odd: 15 G2OH w/plate 25/15 Even: Bike or Row (moderate pace) 1) 10 PVC Pass Throughs 2) 5/side PVC Around the World 3) 10 PVC Sit & Reach Snatch (EMOM 15: 1 Hang Snatch + 1 Snatch) GRANDMOTHER’S HOUSE (AMRAP – Rounds and Reps) AMRAP 15: 500m Row 15 Burpees Over Rower 400m Run 15 Burpees Over RowerRead more

American Fit Co Northwest – CrossFit Warmup 6:00 AMRAP: 15 Banded Good Mornings 10 Kip Swings 5 Weighted Hollow Body Rocks 1) 10 – Banded High/Low 2) 10/side – Split Stance Banded High Pull 3) 10 – Barbell Jefferson Curls 4) 10 – Down Dog + Up Dog Shoulder Press (10-8-6-4-2) TURTLE POWER (Time) 3 Rounds: 30 Dumbbell Snatch (50/35) 30 Toes to BarRead more

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 0:30 Double Under Practice can start with single unders then progress to double unders 6 Dive Bomb Push Ups 6 Barbell Front Squats 1) 0:30 Squat with barbell on knees (not a smash, just hold the bottom of a squat; can bottom out) 2) 0:30/side Front Rack Opener 3) Barbell Clean & Jerk Warm Up: – High Hang Squat Clean – Hang Squat Clean – Push Press – Push Jerk Clean and Jerk (EMOM 10: Building to Heavy) TIME FLIES (Checkmark) EMOM 21: Minute 1: 6 Clean and Jerks (135/95) Minute 2: 12 Wallballs Minute 3: 24 Cross OversRead more

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP: 5 High Hang Muscle Cleans 10 Burpee Planks 5 Banded Overhead Squats 10/side Lateral Hops over Bar 5 Banded Push Press 1) 10 x 90/90 Hip Opener (no extension) 2) 5/side Lunge + Hamstring Stretch 3) 10/side Cossack Squat 99 LUFTBALLONS (Time) Teams of 3: 99 Power Cleans (95/65) 99 Calorie Row 99 Overhead Squats (95/65) 99 Burpees over Bar 99 Push Jerks (95/65)Read more