American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 0:30 Bike or Row 10 Banded Thrusters 8 Russian Swings 6 Kip Swings 1) 10 Kip Swings 2) 10 Scap Pull Ups 3) 10 Down Dog / Up Dog 4) 10 Scap Push Ups 5) 5/side Rig Calf Stretch 1776 (Time) 3 Person team: Complete all reps in any order. 1.Pullups 2. Crossovers 3. DB Squats 4. Toes to Bar 5. DB Lunges 6. DB Deadlift 7. Double Unders 8. Push Ups 9. DB Clean 10. DB Push Jerk 11. Cals on Machine “your choice” 12: Burpees Rx 50/35, 24″/20″Read more

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP: 100m Jog 10 Wide Base Air Squats (2s pause at the bottom) 10 Straight Leg Sit Ups 1) 10/direction per leg Box Hip Opener Circles 2) 0:30 Front Rack Stretch (against wall) 3) 10 Banded Front Squat Black/Red 4) 10/side Hamstring Sweep Front Rack Lunge (10-8-6-4-2) WITHERS AND WASHINGTON (Time) 3 Rounds: 24/20 Calorie Bike 120′ Sled Push 6 Rope Climbs *with a partnerRead more

American Fit Co Northwest – CrossFit Warmup 4:00 EMOM 1: 0:30 Plate Pinch Hold 25/15 2: 0:30 Russian Swing 3: 0:30 Plank on Elbows 4: 0:30 Jumping Jacks 1) 10 Squat Mornings 2) 10 Banded High Pulls 3) 10 Sumo Stance Good Mornings 4) 10/side Bird Dog CARRY THE BOATS (No Measure) AMRAP 30: 300m Sled Drag 300m Run 300m Sandbag Carry 300m Run 300m Farmer’s Carry 300m RunRead more

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 0:30 Jump Rope 0:30 Air Squats, easy 0:30 Jumping Jacks 0:30 alternating leg Hamstring Stretch 1) 10 Extended Inch Worms 2) 15 Cherry Pickers 3) 10/side Leg Swings (forward/back) 4) 5/side Rotating T Plank Bench Press (5×3 *same weight across all sets) SWEET 16 (4 Rounds for time) 4 Sets on the 4:00 20 Wallballs 60 CrossoversRead more

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 12 Russian Swings 24 Jumping Jacks 12 Sumo Kettlebell Deadlifts 24 Single Unders 1) 5/side Runner’s Lunge 2) 10/direction Cat Cow 3) 10 Down Dog/Up Dog 4) 15 Banded Good Mornings BRING IT ON HOME (AMRAP – Reps) AMRAP 20: 25/20 Calorie Row 50 Dumbbell Deadlifts (50/35) 25/20 Calorie Row 40 Dumbbell Front Squats 25/20 Calorie Row 30 Dumbbell Shoulder to Overhead Metcon (No Measure) 3 Sets: 5 Strict Pullups 10 Lawnmowers 15 Drag CurlsRead more