American Fit Co Northwest – CrossFit Warm-up 2 Sets: 0:45 Row (easy to moderate) 0:45 Bike (easy to moderate) 10 Single Arm High Pull (Light-Moderate) (each side) 15 Russian Kettlebell Swing (Moderate) 5 Inchworm 3 Strict Pull Up Partner Metcon RUNNING BACK (AMRAP – Reps) EMOM 20: 1: 10 Ab Mat Situps + Max DB Snatches 2: Max Calorie Machine 3: 10 Box Step Ups + Max DB Snatches 4: Max Calorie Machine Snatch (EMOM 12: 1 Hang Snatch 1 Snatch)Read more

American Fit Co Northwest – CrossFit Warm-up 2:00 Row Easy 10 Alternating Reverse Lunge :30 Jumping Jacks 5/5 Active Spiderman :30 Active Samson 1:00 Row Easy 10 Air Squats 5 Down Dog to Push-Ups 10 Bodyweight Good Mornings 10 Alternating Quad Stretch :30 Row Easy ROW 20 Second Row Feet flat against rower and/or vertical shins. 20 Second Row Arms straight during pull until handle crosses the knees. 20 Second Row Sit bones on seat, not low back. 20 Second Row BURPEE OVER ROWER 10 Frog Hops Chest and quads must make contact with the floor. 5 Burpees Replace hands with feet for jump up, or lunge step-up. 5 Hops Over Rower Ensure jump is high enough on tired legs to clear the rower. 5 Burpee Over Rower DOUBLE UNDERS 15 Second Bunny Hops Calm, loose, and relaxed. 15 Second Single Unders Relaxed grip on the rope allowing wrists to...Read more

American Fit Co Northwest – CrossFit Warm-up 3 Rounds: 1:00Bike (easy to moderate) 7 Back Squats(45/35) 7 Push Press (45/35) 5 Wall Ball (Light) BUILD TO BACK SQUAT WEIGHT 5 @ 30% 4 @ 40% 3 @ 50% 3 @ 60% 3 @ 70% AFTER BACK SQUATS 1 Set: (at workout pace) 5 Wall balls (at workout weight and height) 3/2 Calorie Echo Bike 2 Thrusters (at workout weight) Strength Back Squat (4×3 @ 75%) Metcon LORD FARQUAD (Checkmark) EMOM 6: O: 15 Wallballs E: 12/10 Calorie Echo Bike 15/12 Calorie C2 Bike REST 2:00 EMOM 6: O: 10 Thrusters (95/65) E: 12/10 Calorie Echo Bike 15/12 Calorie C2 BikeRead more

American Fit Co Northwest – CrossFit Warm-up Rowling Warmup Round 1: Pushup to Down Dog Round 2: Air Squats Round 3: Empty Bar Strict Press Round 4: Squat Jumps Round 5: Burpees Over Rower Jump Rope Warmup Strength 3 Sets: 10 Barbell Strict Press 10 Seated Arnold Press 10 Lateral DB Raise 10 Barbell Drag Curls 10 DB French Press Metcon SHREK (Time) 5 Rounds: 250m Row 25 Double Unders (Unbroken) 25 Single Unders (Unbroken)Read more

American Fit Co Northwest – CrossFit Partner Metcon Teams of 3: AMRAP 30:00 Max Distance Bike P1: Bike P2/P3: Hold KBs (70/53) *every 5:00 and every drop, 10 sync burpeesRead more