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

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 0:30 Moderate Row/Bike 5 Medicine Ball Squat Cleans 5/leg Lunge + Overhead Reach 1) 5-5-5 Squat Prison move closer to wall every 5 reps 2) 10 Pitcher Catcher Stretch 3) 5/side Squat + Thoracic Twist 12:00 EMOM: 1: 0:30 Front Rack Kettlebell Carry (do this outside if possible) 2: 5/arm Kettlebell Shoulder to Overhead 3: 5/arm Kettlebell Thruster Kettlebell at a moderate weight TALL TASK (Calories) AMRAP 3 x 5 Rounds: 30 Wallballs Max Calorie Row Rest 1:30Read more

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 0:30 Bike or Row 10 Air Squats 10 Banded Good Mornings 10 Banded Push Press 1) 5/side Scorpion + Reach 2) 10 Pitcher / Catcher Stretch 3) 5/side Squat + Thoracic Twist Bench Press (5×3 ) Using a wide grip LIMBO (AMRAP – Reps) AMRAP 15: 400m Run Max Set PushupsRead more

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 1:30 Bike 5 Extended Inch Worms 5 Narrow Tricep Push Ups 1) 10 Scap Pull Ups 2) 15 Supinated Grip Barbell Bent Over Rows 3) 5 Hollow to Superman Rolls 10 LORDS A-LEAPING (Time) 10-20-30 Back Rack Lunges (135/95) 30-20-10 Toes to Bar Accessory Work 3 Sets: 6 Strict Pullups 12 Bent Rows 25 Ring RowsRead more

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP Buy in: 400m Jog 10 Squat Mornings 8/side Plank Shoulder Taps 6 Inch Worms 1) 10 Down Dog / Up Dog 2) 10 Rolling Hamstring Stretches COPPER CHISELS (Distance) AMRAP 40: 100’ Sled Push 100’ Farmer’s Carry 100’ Sandbag Carry *Teams of 4 Cool Down Rig Calf Stretch 1:00/sideRead more