American Fit Co Northwest – CrossFit Warmup 1:00 Row 10 Lunge Steps 10 Empty Bar Good Mornings 10 Scap Pullups 1:00 Row 10 Box Step Ups 10 Empty Bar Sumo Deadlifts 10 Kip Swings 1:00 Row 10 Box Step Ups with 1 DB 10 Empty Bar Sumo DL High Pulls 10 Hanging Knee Raises 1:00 Row 10 Box Step Ups (workout weight) 10 SDHP (light weight) 5 Toes to Bar ONE AND DONE (No Measure) 4 Rounds: 1:00 Toes to Bar 1:00 Sumo Deadlift High Pulls 1:00 Double DB Box Step Overs 1:00 Calorie Row 1:00 RestRead more

American Fit Co Northwest – CrossFit Warmup 8 Minutes Moving Through: 200m Jog 50 Single Unders (or 1 minute practicing Crossovers) 10 Empty Bar Thrusters 7 Ring Rows -Then- Warm Up Thruster weight with 5 Crossovers after each set. 1 set (at workout pace): 5 Crossovers 3 Thrusters (at workout weight) 3 Ring Rows (feet elevated) CATTLE ROPIN’ (Time) 50-40-30-20-10 Crossovers 25-20-15-10-5 Thrusters (75/55) 25-20-15-10-5 Ring Rows (feet elevated)Read more

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 1:00 Bike (moderate) 5 Inchworms 5 Pushup to Down Dog 10 DB Strict Press 15 Good Mornings JERSEY SHORE (Time) 5 Rounds: Pick one: (1600m C2 Bike, 50/40 Cal Fan Bike, 800m Row, 800m Ski, 600m Run) 30 Single Dumbbell C&Js (35/25) 30 PushupsRead more

American Fit Co Northwest – CrossFit Warmup 2:00 Bike :30 Plank Hold 1:00 Row :30 Plank Hold 1:00 Bike :30 Plank Hold 2:00 Row :30 Plank Hold BRUNT ENDS (Calories) AMRAP 7: 50/40 Calorie C2 Bike or 40/30 Fan Bike Max Calorie Row Rest 3:00 AMRAP 7: 50/40 Calorie Row Max Calorie Bike Accessory Work (No Measure) 2 rounds: 10 Ring Rows 10 Banded Pushups 10 Standing Alternating DB Curl 10 Standing Tricep DB French Press 20 Weighted Situps 15 sec hollow hold 30 yd Single Arm DB Farmers Carry (left) 30 yd Single Arm DB Farmers Carry (right)Read more

American Fit Co Northwest – CrossFit Warmup 2 Rounds: 1:00 Jog 10 Barbell Good Mornings 1:00 Bike (easy to moderate) 10 Spiderman Lunge (each leg) 5 Ring Rows Build up to Sumo Deadlift weight Sumo Deadlift (5,4,3,2,1) Building across all sets PULL TABS (AMRAP – Reps) AMRAP 8: 3 Deadlifts (315/225) 5 Strict Chest to Bar PullupsRead more