American Fit Co Northwest – CrossFit Warmup Line Drills 3 Rounds: 5 Inchworm to Pushup 10 Scap Retractions w/ 2 sec pause 5 Slow Air Squats 5 Kips Swings 5 Strict Knee Raises 5 Kipping Knee Raises 5 Kipping Knee Raise + Toes to Bar + Kipping Knee Raise 5 Toes to Bar Recovery Flow AMRAP 21: 15 Air Squats 10 Pushups 5 Toes to Bar Every 3:00: 200m RunRead more

American Fit Co Northwest – CrossFit Warmup AMRAP 10: 10 Calorie Machine 5/5 Cossack Squats 5 Goblet Squats w/ Pause 10 KB Deadlift Rig Squat Hold Ankle Stretch Warrior Squat Empty Bar 10 Good Mornings 10 Elbow Rotations 10 Kang Squats 10 Back Squats Build up to starting weight AT LEAST 5WARMUP SETS Back Squat (2, 4, 6, 4, 2) For Total Load Metcon (No Measure) 3 Sets: 6 Walk-Thru Weighted Lunges (each leg) 15 Weighted Calf RaisesRead more

American Fit Co Northwest – CrossFit Warmup 8minutes moving through: 8 CalorieRow(moderate) 10 Hanging Scap Retractions 8 Calorie Bike 10 Lateral Box Step Up (each side) 5 Up Downs 5 Low Box Jumps 5 Ring Rows 4 Burpees 4 Medium Box Jumps 4 Jumping Pullups 3 Burpee Box Jumps 3 Strict Pullups Over The Top (AMRAP – Reps) AMRAP 15: 5-4-3-2-1 Strict Pullups Burpee Box Jump Overs (30/24) Metcon (No Measure) 4 Sets: 10 Ring Rows 12 Banded Lat Pulldowns 15 Drag CurlsRead more

American Fit Co Northwest – CrossFit Warmup MERRY-GO-ROUND (Time) 10 Rounds: 4 Burpees 6 Kettlebell Swings (70/53) 8 Wallballs (20/14) Metcon (No Measure) 4 Sets: 5 Seated DBStrict Press 7 Incline DB Bench Press Max DB Flat BenchRead more

American Fit Co Northwest – CrossFit Partner Workout JOURNEY UNDER THE SEA (Time) Teams of 3: 5000m Row 150 Toes to Bar 150 Wallballs 150 Burpees *Split Reps as Needed *One Person Rowing, Other 2 on MovementRead more