American Fit Co Northwest – CrossFit Warm-up 3 Rounds: 1:00 Row 20 Band Pull Aparts 15 Banded Good Morning 10 Inchworm w/Push Up 5 Pushups to Down Dog -Then- Warm Up to Bench Press weight. Bench Press (5, 5, 4, 4, 4 ) Building to Healthy set of 4 UNDER THE SEA (Time) 4 Rounds: 10 Deadlifts (185/135) 20 Pushups *Rest 1:00 after each roundRead more

American Fit Co Northwest – CrossFit Warm-up 3 Rounds 200m Jog (Easy-Moderate) 10 Hanging Scap Retraction 10 Banded Air Squat 6 Ring Rows 6 Box Step Ups 3 Jumping Pullups Weighted Step-ups (5×5 (each leg)) STRICT PARENTING (Time) Buy In: 1000m Run 7 Rounds: 5 Strict Pullups 15 Air Squats Cash Out: 1000m RunRead more

American Fit Co Northwest – CrossFit Partner Metcon x3 (AMRAP – Reps) TEAMS OF 3 AMRAP 30: 30, 60, 90, 120 Calorie Machine 30, 60, 90, 120 Dumbbell Bench 30, 60, 90, 120 Calorie Machine 30, 60, 90, 120 Dumbbell Thruster 30, 60, 90, 120 Calorie Machine 30, 60, 90, 120 Burpees Over BenchRead more

American Fit Co Northwest – CrossFit Warm-up AMRAP 5: 5 jumping jacks 10’ bear crawl 1 wall walk 5 muscle snatches 10 overhead alternating lunges 5 lateral hop over PVC 15 single-unders 5 hand-release push-ups (Lift hands clearly off the ground) 2 scaled wall walks (At the start and finish of each rep, both hands must be in front of the tape line) 1 wall walk (Both feet must be on the wall before the hands can move off of the tape) 5 strict handstand push-ups (Make sure some parts of your hands aretouching the tape line) :30 of bear crawls :30 x scaled wall walks :30 x partial wall walk :30 x wall walks 2 sets: 3 hang power snatches 3 overhead squats 3 hang squat snatches 3 snatches Metcon CrossFit Games Open 23.3 RX (Ages 16-54) (Time) Starting with a 6-minute time cap, complete as many reps as...Read more

American Fit Co Northwest – CrossFit Warm-up :30 Seconds Bike :30 Seconds Down Dog :30 Seconds Childs Pose :30 Seconds Alternating Reverse Lunge :30 Seconds Bike :30 Seconds Down Dog to Push-Ups :30 Seconds Active Spiderman :30 Seconds Active Samson :30 Seconds Air Squats :30 Seconds Bike Recovery Flow AMRAP 30: Max Distance Bike *Every 5:00 starting at 0:00 100′ Farmer’s Carry 50′ Walking Lunge 1 Round of Cindy: 5 Pullups 10 Pushups 15 Air SquatsRead more