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

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