American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 0:30 Bike (or row) 5 Barbell Hang Power Cleans 15 Plate Hops 5 Barbell Strict Press 1) 10 Scap Push Ups 2) 5/side Scorpion + Reach 3) 10 Pitcher / Catcher Stretch 4) 5/side Squat + Thoracic Twist Tabata: 80% effort bike (or row) MAGIC 8 BALL (Time) 8 Rounds: 1000m Bike 20 DB Clean and Jerks (50/35) 20 PushupsRead more

American Fit Co Northwest – CrossFit Warmup Snatch (EMOM 20) CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.Read more

American Fit Co Northwest – CrossFit Warmup STONEWALL INN (AMRAP – Reps) AMRAP 24: 6 Dumbbell Thrusters (50/35) 6 Sync Burpees 200m Run (together) 6 Sync Toes to Bar 28 Alternating Dumbbell Snatches (50/35) 6 Sync Burpees @ 24:00 Complete a Cash Out 19 Burpees Pullups 69 Wallballs (20/14)Read more

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 10 Squat Mornings 5 Inch Worm + Push Ups 10 Russian Swings 5/side Lunges Barbell Prep: Romanian Deadlift High Hang Muscle Clean High Hang Power Clean Hang Power Clean Power Clean Power Clean (Build to a Heavy 2) Power Clean 0:00-5:00: warm up to a moderately double 5:00 – 10:00: 5:00 EMOM: 2 Power Cleans 10:00 – 15:00: 5:00 EMOM: 2 Power Cleans *build to heavy set of 2 KILOWATT (Time) 3 Rounds: 300m Run 20 Power Cleans (135/95) 100m Sled PushRead more

American Fit Co Northwest – CrossFit Warmup 3 Rounds (7:00): 200m Run 0:30 Jump Rope 0:15 Fast Row/Bike 1) 10/direction Leg Swings 2) 10/side Box Hip Opener 3) 5/side Rig Calf Stretch 4) 5/side Lunge + Hamstring Stretch 5) PVC Pass Throughs 5:00 EMOM: (0:20 work / 0:40 rest) Double Under practice Recovery Flow 3 Sets: 2:00 Ski 2:00 Bike 2:00 Row 2:00 Double UndersRead more