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

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 150m Row / 375m Bike 10 Burpee Planks 5/leg Box Step Up 1) 10/side Hamstring Floss 2) 10 Rolling Hamstring Stretches 3) 5/side Spider Man Lunge + Thoracic Twist 4) 10 Wall Pass Throughs Bench Press (5×5 (same weight across all sets) *10 Banded Lat Pulldowns after each set) DEVIL STEP ISLAND (AMRAP – Reps) 6 Sets: 1:30 on/ :30 off Odd Rounds: 250/200m Row Max Dumbbell Stepups (50/35) Even Rounds: 500/400m Bike 12/10 Cal Fan Bike Max Devil’s Press (50/35) Cool Down 1:00/side Couch StretchRead more

American Fit Co Northwest – CrossFit Warmup 6:00 EMOM: Odd: 0:45 Cardio of Choice Even: 0:45 Tempo Air Squats* *5 seconds down / 5 seconds up 1) 10 Banded Pull Aparts (chest) 2) 5/side Scorpion + Reach 3) 5/side Squat + Thoracic Twist 4) 10 Scap Pull Ups Core Tabata Odd: Hollow Holds Even: KB/DB Pull Through Recovery Flow AMRAP 12: 200m Run 10 Strict Pullups Rest 3:00 AMRAP 12: 200m Run 20 Pushups Cool Down 1:00/side Banded Overhead Shoulder StretchRead more

American Fit Co Northwest – CrossFit Warmup 2 Rounds: 200m Run 0:45 Single Unders 0:30 Moderate/Fast Cardio (Bike or Row) 1) 0:30/side Hamstring Floss 2) 5/side Lunge + Hamstring Stretch 3) 5/side 3s Hold Calf Stretch on rig Triple 3’s (Time) 3000m Row 300 Double Unders 3 Mile Run Cool Down 1:00 Down Dog Calf StretchRead more

American Fit Co Northwest – CrossFit Warmup 3 Rounds (6:00): 10 Squat Mornings 100m Jog 8 Russian Swings 100m Jog 1) 10 Prayer Squats (3s hold) 2) 10 Pitcher/Catcher Stretches 3) 10/side Rig Assisted Cossack Squat 4) 5/side Lunge + Overhead Reach Back Squat (5×5 Building, then 1×20 (should be around your 20RM)) TSAR BELL (AMRAP – Reps) 4 Rounds: 1:00 Kettlebell Swings (53/35) 1:00 Ab Mat Situps 1:00 Kettlebell Lunges (53/35) Optional Cool Down 1:00/side Glute Lax/Foam RollRead more