American Fit Co Northwest – CrossFit Warmup 3 Rounds: 1:00 Bike or Row 0:30 Jump Rope 10 Burpees 1) 10 Cherry Pickers 2) 0:30/side Hamstring Floss 3) 10 Wall Pass Throughs 4) 10 Scap Push Ups 10 Rounds 0:30 work/0:30 rest HS Walk Practice – Box in and outs – Walk into the wall – Walk in the open Recovery Flow Every 3:00 x 10 Rounds: 250m Row, 500m Bike, 200m Ski, 200m Run Handstand Walk Practice Cool Down Sit on wall with legs straight up toward ceiling 2:00Read more

American Fit Co Northwest – CrossFit Warmup 1 Round: 1:00 Row or Bike (easy) 0:30 Air Squats 0:45 Row or Bike (moderate) 0:30 Reverse Lunges 0:30 Row or Bike (fast) 0:30 Banded Push Press 1) 10/arm Banded Tricep Extension 2) 10 Banded Pass Throughs 3) 5/side Banded Around the Worlds Push Press (5,5,3,3,3,1,1,1,1,1) MORTAR AND PESTLE (AMRAP – Rounds and Reps) AMRAP 12: 200m Run 9 Burpee Pullups Cool Down Banded Hamstring Floss 1:00/sideRead more

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 100m Jog 0:10 Handstand Hold 7/5 Calorie Row/Bike 10 Scap Pull Ups Dumbbell Warm Up: 5-10 reps each High Hang Muscle Clean Hang Power Clean Push Press Power Clean Push Jerk Gymnastics Prep [5:00] 3 Kip Swings + 2 Toes to Bars + 1 Pull Up Scale: 3 kip swings + 2 hanging knee raise + drop and do 1 jumping pull up Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row Cool Down Lizard Stretch 1:00/sideRead more

American Fit Co Northwest – CrossFit Warmup 1 Round: 1:00 Row or Bike (easy) 0:30 Air Squats 0:45 Row or Bike (moderate) 0:30 Reverse Lunges 0:30 Row or Bike (fast) 0:30 Box Jumps or Step Ups 1) 10 PVC Pass Throughs 2) 5/side PVC Around the World Barbell Prep: 5 reps per Snatch Grip Romanian Deadlift Hang Power Snatch Power Snatch Deadlift (7×2 Building *5 Box Jumps after each set) CrossFit Games 21.9 (Time) 21-15-9 Calorie Bike Power Snatch (75/55) Cool Down Kneeling Hip Flexor Stretch 1:00/sideRead more

American Fit Co Northwest – CrossFit Warmup 10:00 AMRAP: 1:00 Cardio of choice (Bike, Row, Run) 10 Extended Inch Worms 30 Jumping Jacks 5/side Scorpion + Reach 5/side Hamstring Sweep WOD Prep (performed You Go, I Go) 2 Rounds, rest while 1 person works 3 Front Squats 1 Wall Walk :30 Jog in Place a_n=60+(n-1)*(-12) (Time) Teams of 3: 60-48-36-24-12 Front Squats (135/95) 20-16-12-8-4 Wall Walks *400m Run Together Cool Down 1:00/side Pigeon StretchRead more