American Fit Co Northwest – CrossFit Warmup 2 Minute Row 15 Second Alternating Reverse Lunge 15 Second Knuckle Draggers 15 Second Arm Circles 1 Minute Row 30 Second Down Dog 30 Second Forearm Stretch 30 Second Row 30 Second Slow Burpees ROW 20 Second Row Feet flat against rower and/or vertical shins. 20 Second Row Arms straight during pull until handle crosses the knees. 20 Second Row Sit bones on seat, not low back. 20 Second Row DEADLIFT 5 Deadlifts to Knee 5 Deadlifts to Below Knee 5 Deadlifts to Midshin –Add Light Weight– 2 Sets: 3 Tempo Deadlifts with a 5 second Negative 100m Row 5 Deadlifts 5 Bar Facing Burpees SPINAL CORD (No Measure) 5 Rounds: 400m/350m Row 15 Deadlifts (185/135) 15 Burpees Over BarRead more

American Fit Co Northwest – CrossFit Warmup 25′ Each Movement Sampson Lunge Lateral Lunge Knee Hugs Quad Stretch Figure 4 Stretch Toe Walk Heel Walk Toes In Walk Toes Out Walk High Knees Butt Kicks Skips Lateral Skips 200m Run FAST FORWARD (No Measure) 6 Rounds: 400m Run 100m Sled Push or Sled Pull or Farmer’s Carry or Sandbag Carry Accessory Work 4 Sets: 10 Dumbbell Bench Press 10 Pushups 10 Bicep CurlsRead more

American Fit Co Northwest – CrossFit Warmup 20 Second Jumping Jacks 15 Second Knuckle Draggers 15 Second Bodyweight Good Mornings 15 Second Standing Calf Raises 20 Second Bodyweight Good Mornings 30 Second Active Spiderman 30 Second Active Samson into… 5Good Mornings 5 Back Squats 5 Elbow Rotations 5 Press and Reach 5 Stiff Legged Deadlift 5 Front Squats POWER CLEAN Clean Specific Barbell Warmup 15 Seconds Upright Rows 15 Seconds Hang Muscle Clean 15 Seconds Front Squat 15 Seconds Tall Clean 4 High Hang Clean Cue punchout to receive the bar at it’s highest point with fast elbows through. 4 Above Knee Hang Clean Cue hips back to receive the bar as if they are sitting on a tall stool. 4 Mid Shin Clean TOES TO BAR 10 Scap Pull-Ups 10 Kip Swings 5 Knee Raises 5 Kipping Straight Leg Raises 3-5 Toes to Bar Power Clean (Build to a...Read more

American Fit Co Northwest – CrossFit Warmup 1 Minute Row 15 Second Standing Calf Raises 15 Second Good Mornings 15 Second Alternating Reverse Lunge 30 Second Down Dog 45 Second Row 20 Second Right Leg Spiderman 20 Second Right Leg Samson 20 Second Right Leg Pigeon 20 Second Down Dog 20 Second Left Leg Spiderman 20 Second Left Leg Samson 20 Second Left Leg Pigeon 30 Second Down Dog to Push-Up 30 Second Air Squats 30 Second Row WALL-BALL 5 Air Squats 5 Medball Front Squats 5 Medball Thrusters 5 Wall-Balls ROW 20 Second Row Feet flat against rower and/or vertical shins. 20 Second Row Arms straight during pull until handle crosses the knees. 20 Second Row Sit bones on seat, not low back. 20 Second Row 30 Double Unders 10 Wallballs 5 Calorie Row BALL FOUR (Time) 4 Rounds: 120-90-60-30 Double Unders 40-30-20-10 Wallballs 30/24 Calorie RowRead more

American Fit Co Northwest – CrossFit Warmup 30 Second Box Step-Ups 30 Second Knuckle Draggers 30 Second Down Dog 30 Second Arm Circles 30 Second Slow Box Jumps 30 Second Pigeon on Box 30 Second Samson on Box Each Side 30 Second Spiderman on Box Each Side 30 Second Down Dog to Push-Ups STRICT PRESS 20 Second Overhead Hold 5 Strict Press Negatives 5 Pausing Strict Press BOX JUMPS 5 Box Step-Ups 10 Second Bunny Hops 5 Pausing Box Jumps 3 Box Jumps DUMBBELL SNATCH 10 Alternating DB Deadlift 10 Dumbbell Swings 5 Dumbbell Push Press Each Arm 6 Alternating DB Snatch Strict Press (10 Rep Max) SILLY RABBIT (AMRAP – Rounds and Reps) AMRAP 12: 12 Pushups 9 Box Jumps 6 Dumbbell Snatches (50/35)Read more