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

American Fit Co Northwest – CrossFit Warm-up Burpee Thunderstruck NOBULL (AMRAP – Reps) 3 Rounds: 1:00 on/1:00 off Wallballs Dumbbell Snatches Burpees Box Jumps Calorie RowRead more

American Fit Co Northwest – CrossFit Warm-up 3 Sets 1:00 Row 5 Pushup to Down Dog 10 Barbell Good Morning 10 Back Squats Build to Opening Back Squat Weight Strength Back Squat (10, 8, 6, 4, 2 Back Squats) Metcon PANAMA CANAL (Weight) EMOM 12: 1: 12/10 Calorie Row 2: 10 Front Squats 3: 12/10 Calorie Row 4: 11 Front Squats 5: 12/10 Calorie Row 6: 12 Front Squats 7: 12/10 Calorie Row 8: 13 Front Squats 9: 12/10 Calorie Row 10: 14 Front Squats 11: 12/10 Calorie Row 12: 15 Front SquatsRead more

American Fit Co Northwest – CrossFit Warm-up AMRAP 8 1:00 Bike 20 Jump Ropes 10 Bench Step Overs 5 Pushups Metcon BMX (AMRAP – Rounds and Reps) AMRAP 15: 20 Calorie Bike 20 Pushups 20 Bench Hops Accessory Work 4 Sets: 5 Dumbbell Bench Press 10 Seated French Press 15 Dumbbell Flys 20 Banded PushupsRead more