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

American Fit Co Northwest – CrossFit Warmup 2 Rounds: 1:30 Bike 10 KB Swings :20 Bar Hang 10 Ring Rows 5 Kip Swings 2 Kip Swings + 1 Kip 2 Kip Swings + 1 Pullup 2 Kip Swings + 1 Pullup + 1 Kip Swing 3 Pullups 3 Clean Deadlifts 3 Clean Deadlift + Shrug 3 Muscle Cleans 3 Hang Power Cleans 3 Power Clean Metcon Hook, Line, and Sinker (AMRAP – Reps) AMRAP 2 x 5 Rounds: 10/8 Calorie Fan Bike or 12/10 Calorie C2 Bike 5 Power Clean (155/105) Max Pullups Rest 1:00 Accessory Work Pull-ups (EMOM 6: 5 Strict Pullups)Read more