American Fit Co Northwest – CrossFit Warmup 2 Rounds: 1:00 Row (moderate) 5 Inchworm w/Push Up 10 Single Arm Dumbbell Thruster (each side) BANDED SQUAT WARMUP 10 Side step R/L 10 Forward/Backwards Walk 10 Glute Bridges 10 Single Leg Glute Bridges 10 Bird Dogs R/L 10 Squats BUILD TO SQUAT WEIGHT AND BOX HEIGHT Strength Back Squat (5×5 Back Squat *5 Seated Box Jumps Between Each Set) Metcon IRELAND (Checkmark) EMOM 18: 1: 200/175m Row 2: 10 Burpees Over Rower 3: 15 Wallballs (20/14)Read more

American Fit Co Northwest – CrossFit Partner Metcon SEBASTIAN & FLOUNDER (4 Rounds for reps) AMRAP 4 x 4 Rounds: Rest 1:00 b/t Rounds 1000m/900m Bike R1: Max Rope Climbs R2: Max Bar Muscle Ups R3: Max Chest to Bars R4: Max PullupsRead more

American Fit Co Northwest – CrossFit Warmup 2:00 Row Easy 30 Seconds Alternating Reverse Lunge 30 Seconds Jumping Jacks 30 Seconds Active Spiderman 30 Seconds Active Samson 1:00 Row Easy 30 Seconds Air Squats 30 Seconds Down Dog to Push-Ups 30 Seconds Bodyweight Good Mornings 30 Seconds Single Unders 30 Seconds Knuckle Draggers 30 Seconds Slow Burpeees 30 Seconds Row Easy SKILL SAW (Distance) AMRAP 14: 2000m/1600m Row 150 Double Unders Max Handstand Walks Accessory Work 3 Rounds: 5 Dumbbell Bench 10 Alternating Incline Bench 10 Dumbbell Strict Press 10 Kettlebell Skull CrushersRead more

American Fit Co Northwest – CrossFit Warm-up 3 Rounds: 1:00 Jog Line Drills 10 Barbell Good Mornings 10 Kipping Knee Raises -Then- Warm Up to Power Clean weight. Workout Prep: 1 Set (at workout pace) 3 Shuttle Runs 25′ Lunge 5 Toes to Bar 2 Power Cleans Recovery Flow EMOM 25: 1: 6 Shuttle Runs 2: 50′ DB Lunge 3: 10 Toes to Bar 4: 5 Power Cleans 5: RestRead more

American Fit Co Northwest – CrossFit Warm-up 2Rounds: 1:00 Row (Moderate) 10 PVC Pass Through 10 PVC Overhead Squat 10 PVC Squat Snatch 10 Kip to Swing 5 Strict Pull Up -Then- Warm Up to Overhead Squat weight w/ 3 Pull Ups between each set. Overhead Squat (Build to Healthy set of 3) PRINCE ERIC (No Measure) AMRAP 15: 15/12 Calorie Row 15 Overhead Squats (95/65) 30 Pullups 15 Overhead Squats (95/65) 15/12 Calorie RowRead more