American Fit Co Northwest – CrossFit Warmup 2 Rounds 500m Bike(moderate) 25 Single Unders 10 Step Back Lunge 10 Alt. Leg V-Up TOES TO BAR WARMUP 10 Kip Swings 2×2 Kip Swings+1 Kip+2 Kip Swings 2×2 Kip Swings+1 Knee Raise+2 Kip Swings 2×2 Kip Swings+1 High Toes+2 Kip Swings 2×2 Kip Swings+1 Toes to Bar+2 Kip Swings 3×3 Toes to Bar DOUBLE UNDER WARMUP 10 High and Slow 10 Low and Fast 5×10 Double Unders DR. BANNER (Time) 150-100-50 Double Unders 150′-100′-50′ Single Dumbbell Front Rack Lunge (50/35) *25 Toes to Bar after each setRead more

American Fit Co Northwest – CrossFit Warmup 2 Rounds: :15 Legs only :15 Arms only 1:00 Row 15 Pass Thrus 10 Strict Press :15 Hollow Hold :15 Superman Hold :15 Handstand Hold Strict Press (5×5, building) FLIP IT (AMRAP – Rounds and Reps) AMRAP 12: 20/16 Calorie Row 7 Handstand PushupsRead more

American Fit Co Northwest – CrossFit Partner Workout MEAN GREEN (Time) 800m Run (together) 60 Shoulder Press (65/45) (split) 40 Calorie Bike (split) 20 Rope Climbs (split) 40 Calorie Bike (split) 60 Shoulder Press (65/45) (split) 800m Run (together)Read more

American Fit Co Northwest – CrossFit Warmup 2 Rounds: 15 Good Mornings :30 Plank :30 Spiderman Lunge (each leg) 10 Glute Bridges 25m High Knees 25m Butt Kickers 100m Run DEADLIFT (GRIP/STANCE Every Rep) 7 DL (empty bar) 2 sec pause at knees on the up and down Knee Tracking 5 DL(light weight) with 2 sec pause at floor Setup 5 DL(light weight) with 2 sec pause at floor First move Every 2:00 x 5 Sets 5,5,3,3,3 Finish (=80%) Strength Deadlift (3, 3, 3, 3, 3) Cool Down (No Measure) 3 Rounds: :15 Hollow Hold :30 Pigeon (right leg) :15 Hollow Hold :30 Pigeon (left leg)Read more

American Fit Co Northwest – CrossFit Warmup 2 Rounds: :15 Legs only :15 Legs & Lean 1:00 Row 15 Good Mornings :15 Hollow Hold :15 Superman Hold :30 Pigeon Stretch (each side) ROWING WARMUP Foot Placement Legs/lean/arms/arms/lean/legs Tempo of stroke Chain between screws PRACTICE ROUND 3:00 of Rowing :40 on/ :20 off :30 on/ :30 off :20 on/ :40 off SHIP, CAPTAIN, CREW (Distance) On a 25-minute clock, 5 rounds of: Row for 50 seconds, rest 10 seconds Row for 40 seconds, rest 20 seconds Row for 30 seconds, rest 30 seconds Row for 20 seconds, rest 40 seconds Row for 10 seconds, rest 50 secondsRead more