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

American Fit Co Northwest – CrossFit Warmup 2 Rounds: :30 Sampson Stretch (each side) 10 Single Arm DB Swings 10 DB Goblet Squats 10 DB Press 10 DB Rows :20 Bar Hang 200m Run PICKING ROSES (Time) 3 rounds: 30 Dumbbell Snatches (50/35) 30 Toes-to-BarsRead more

American Fit Co Northwest – CrossFit Warmup 2 Rounds: 10 Pass Thrus 5 Pushup to Down Dog :20 Jump Rope :20 Plank :20 Jump Rope :20 Plank :20 Calf Stretch 10 Strict Press (call reps) Split Jerk (5, 5, 3, 3, 3, 1, 1, 1, 1) HIP HOP (AMRAP – Reps) AMRAP 5: 30 Double-Unders 5 Shoulder to Overhead (155/105)Read more

American Fit Co Northwest – CrossFit Warmup SADIE JANE (AMRAP – Rounds and Reps) AMRAP 23: 8 Shuttle Runs (each 50-ft length is 1 rep) 9 Bar-Facing Burpees 3 Power Cleans (185/135)Read more

American Fit Co Northwest – CrossFit Warmup SKILLZ (Weight) AMRAP 30: (Teams of 3) 30 Crossovers 15 Wallballs (20/14) 1 Snatch (AHAP with NO MISSES)Read more