American Fit Co Northwest – CrossFit Warmup 2 Rounds: 2:00 Moderate Bike or Row 10 Prayer Squats (3s hold) 15 Jumping Jacks 5/side Squat + Thoracic Twist 1) 10 Banded High Lows 2) 5/side Lunge + Elbow to ground 3) 0:30/side Box Hip Opener 4) 10 Box Pass Throughs Front Squat (5×3 Building (every 2:00)) 3n (AMRAP – Reps) AMRAP 12: 3, 6, 9, 12,… Strict Pull-Ups 50’ Single Dumbbell Lunges (50/35) Cool Down Foam Roll/Lax Ball Lat Smash 1:00/sideRead more

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 15 Jumping Jacks 5/5 Box Step Ups 10 Russian Swings 4 Down Dog / Up Dog 1) 10 Jefferson Curls 2) 10 Wall Pass Throughs 3) 5/side Scorpions 4) 10/side Bird Dogs Tabata Running Warm Up: 1: High Knees 2: Butt Kicks 3: Low Skip In Place 4: Open the Gate GRASSHOPPER (AMRAP – Rounds) AMRAP 18: 300m Run 9 Deadlifts (185/135) 15 Box Jumps (24″/20″) Cool Down KB Calf Smash 1:00/sideRead more

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 150m Row or 375m Bike 10 Banded Front Squats 10/side Tricep Extension 10 Banded Thrusters (red/orange bands) 5/side Squat + Thoracic Twist 0:30/side Active Lunge Hip Opener 10 PVC Pass Throughs WALK THE PLANK (AMRAP – Rounds and Reps) AMRAP 15: 10 Thrusters (95/65) 1:00 Plank 20 Wall Balls (20/14) 1:00 Plank Metcon (No Measure) 3 rounds: 20 Alternating Dumbbell Bench 10 French Press 25 Banded Tricep Extension Cool Down 1/2 Kneeling Hip Flexor/Couch Stretch 1:00/sideRead more

American Fit Co Northwest – CrossFit GIRLS JUST WANNA HAVE FUN (Time) 2 Rounds: (Teams of 3) “Karen” a.k.a 150 Wall Balls (20/14) (10’/9’) 30 Bar Muscle Ups (OR 60 Burpee Pull Ups) “Grace” aka 30 Clean and Jerks (135/95)Read more

American Fit Co Northwest – CrossFit Ring Dips (4x Max Effort) Heart & Swole (Time) For Time: 2000 Meter Run 50 Bench Press (185/125) Partition As NeededRead more