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

American Fit Co Northwest – CrossFit CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps) Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 50 ft) *Add 5 burpee pull-ups after each round. CrossFit Games Open 23.2B (All Divisions/Ages) Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the floor)To learn more about CrossFit Games Open 23.2B (All Divisions/Ages) click hereRead more

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