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

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 15 Jumping Jacks 5 Barbell Muscle Snatch 10 Down Dog + Toe Touch 5 Inch Worm + Push Up 1) Down + Up + High Pull 2) Muscle Snatch 3) Hang Power Snatch (above knee) 4) Power Snatch 5) Overhead Squat 6) Snatch CrossFit Games Open 13.1 (AMRAP – Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6″ target 30 Snatches, 75# / 45# 30 Burpees to a 6″ target 30 Snatches, 135# / 75# 20 Burpess to a 6″ target 30 Snatches, 165# / 100# 10 Burpees to a 6″ target AMRAP Snatches 210# / 120#Read more

American Fit Co Northwest – CrossFit Warmup Choose 1: (5:00 cap) Run 800 Row 1000 Bike 2500 1) 10/side Hamstring Sweep 2) 10/side Leg Swings 3) 5/side Lunge + Overhead Reach 4) 5/side Rig Calf Stretch CALORIC DEFICIT (No Measure) 2 Sets: AMRAP 10: (Rest 2:00) 10-15-20-25… Calorie Row Calorie Bike Run Metcon (No Measure) 3 Rounds: 30 Russian Twists 1:00 Plank Hold 50m Single Arm DB Carry 50m Single Arm DB CarryRead more

American Fit Co Northwest – CrossFit Warmup 5 Minute AMRAP :15 sec Jumping Jacks 10 Banded Front Squats 10 Banded High/Lows 1- 10 – Prayer Squats 2- 10 – Barbell Jefferson Curls 3- :30/side – Banded Front Rack Stretch 4- :30/side – Heavy plate Squat/Rock Shoulder Press (7×2 (same weight across all sets)) BBQ CHICKEN LEGS (No Measure) 3 Sets on the 2:00 10 Front Squats 3 Sets on the 2:00 10 DB Lunges (each leg) 3 Sets on the 4:00 12 Romanian DL 15 Spanish SquatsRead more