WOD

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP 0:30 Single Unders 10 Banded Good Mornings 10 Kettlebell Sumo Deadlift High Pulls 1) 10/leg Forward/Backward... Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP 15 Jumping Jacks 10 Forward/Backward Bear crawl 0:10 Lockout on box or rings 1) 10/side Scorpion... Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 7/5 Cal Row or Bike 10 Cherry Pickers 0:10 Handstand Wall Hold 10 Air Squats 1)... Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 5 Box Jumps 10 Banded Strict Press 15 Air Squats 10 Banded Good Morning 1) 10... Read More

American Fit Co Northwest – CrossFit Warmup 10:00 AMRAP: 1:00 of Single Unders or plate step ups 6 Steps Spider-Man Lunge 10 Forward/Back Leg Swings... Read More

American Fit Co Northwest – CrossFit Warmup Friday 4:00 AMRAP 100m Row / 250m Bike 10 Pitcher Catcher Stretch (Bootstrapper) 5 Burpees 5/leg Lunges 1)... Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 0:30 Single Unders or Dubs Practice 5 Down Dog to Pushup 10 Kip Swings 1) 15... Read More

American Fit Co Northwest – CrossFit Warmup 5 Minute AMRAP: 30 Sumo Deadlift High Pulls (empty bar) 8 Barbell Squat Mornings 8 Barbell Push Press... Read More