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

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP: 100m Jog 10 Scap Pull Ups 10 Air Squats 1) 5/side Squat + Thoracic Twist 2) 10/side Hamstring Sweep 3) 10 Banded High Lows Back Squat (5×3 *same weight across all sets) Iron and Nickel (Time) 3 Rounds: 400m Run 20 Toes to Bar 20 V-UpsRead more

American Fit Co Northwest – CrossFit Warmup 3 Rounds (6:00) 0:30 Jump Rope 10 Burpee Planks 5/leg High Skip in place 0:20 Active hang on Rig 1) 5/side Rig Calf Stretch 3s hold 2) 10 Cherry Pickers 3) 0:30 Grip Opener (fingers toward knees) WOD Prep 3 Rounds (9:00 Cap) 3 Pull Ups 6 Pushups 200m Run TEAM SEVERIN (Time) 150 Strict Pullups 300 Pushups 5k Run (25 – 200m) *Partition As NeededRead more

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 0:30 Row or Bike 8 Russian Kettlebell Swings 6 KB Goblet Squats 4 No push up burpees 1) 10 Prayer Squats 2s hold 2) 5/side Lunge + Hamstring Stretch 3) 5/side Squat + Thoracic Twist 4) 10 Scap Pull Ups Core Tabata Odd: Superman Hold Even: Hollow Hold GOBLET OF FIRE (2 Rounds for time) 50 Goblet Lunges (53/35) 50 Kettlebell Swings (53/35) 50 Burpees over Kettlebell 50 Toes to Bar Rest 3:00 25 Goblet Lunges (53/35) 25 Kettlebell Swings (53/35) 25 Burpees over Kettlebell 25 Toes to BarRead more