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

American Fit Co Northwest – CrossFit Warm-up Round 1 (each): P1: 1:00 Row P2: 1:00 Air Squats P3: 1:00 Spiderman Lunge and Reach Round 2 (each): P1: 1:00 Row P2: 1:00 Walking Lunges P3: 1:00 Light KB Swings Round 3(each): P1: 1:00 Row P2: 1:00 Light Goblet Squats P3: 1:00 Light Walking Lunges LIFE IS BUT A DREAM (AMRAP – Rounds and Reps) AMRAP 30: Partner 1: 10 Kettlebell Swings (53/35) 25′ Kettlebell Lunge 10 Goblet Squats 25′ Kettlebell Lunge Partners 2+3: Calorie RowRead more