American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 20 Jumping Jacks (clap behind back) 5 Down Dog/Up Dog 10 Banded Good Mornings 5 Banded Strict Press 1) 0:30 Forearm Stretch 2) 10/side 3s Calf Stretch 3) 5/direction Scorpion + Reach 4) 10 Rolling Hamstring Stretches EMOM 4 0:30 Plate Pinch Hold 25/15 Recovery Flow 10 Rounds: 1,2,3,4,5,6,7,8,9,10 Dumbbell Bench 150′ Farmer’s Carry 200m Run Metcon (No Measure) Handstand Pushup PracticeRead more

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 100m Jog 8 Russian Kettlebell Swings 10/side Hamstring Sweep 1) 0:30/side Front Rack Stretch with barbell 2) 10/side Cossack Squat 3) 5/side Lunge + Hamstring Stretch 4) 10 Frankenstein Barbell Squats Front Squat (3,3,2,2,1,1) Building to a Heavy Single Metcon (10 Rounds for time) 10 x 100m RunRead more

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