American Fitness Co – CrossFit Box Squat (Weightlifting Variable Reps & Sets) EVERY 3:00 (3 SETS) 10 Box Squats (building) *Start light and build to a moderate weight (Score is Weight) Metcon (AMRAP – Reps) 3-3-3-4:00 AMRAP 25/ 20/16 Calorie Bike 20 Dumbbell Alt Snatch (50/35) Max Toes to Bar -Rest 1:00 between Sets- (Score...Read More
American Fitness Co – CrossFit Warm Up (No Measure) Movement Prep/Activation: 10:00 Flow 0:00–2:00 Easy Jog 2:00–5:00 2 Rounds 10 Leg Swings (each) 10 Air Squats 20 second Knee Plank 5:00–10:00 2 Rounds 100m Run 10 second Dead Hang 10 Walking Lunges 3 Inchworms Workout Prep: 1 Round 100m Run (at workout pace) 50ft Carry...Read More
American Fitness Co – CrossFit Metcon (Checkmark) With a Partner: 10 Rounds Each: 2 Devil’s Press (50/35) 4 Strict Pullups 6 Dumbbell Deadlifts (50/35) 8 Calorie Bike (start at 1 damper and increase by 1 each round) Optional Accessory (Checkmark) Mini Pump – Shoulders and Arms 3 sets 3 Barbell Strict Press 10 Reverse Dumbbell...Read More
American Fitness Co – CrossFit Metcon (Time) FOR TIME 400m Run 100 Wall Balls (20/14) -Rest until 12:00, then move on to Part 2- Back Squat Part 2 Starting at the 12:00 mark: ON A 15:00 CLOCK Heavy Back SquatRead More
American Fitness Co – CrossFit Bench Press EVERY 2:00 (5 SETS) 5 Bench Press *Start Mod and Build Every Set (Score is Heaviest Set) Metcon (4 Rounds for time ↓ shorter is better) EVERY 5:00 (4 SETS) 400m Run 100m Object Carry * Object can be single or double with total weight of 100/70Read More
American Fitness Co – CrossFit Snatch EVERY 1:30 (8 SETS) 2 Squat Snatch (singles) * *Start Mod and Build to Mod-Heavy (Score is Heaviest Set) Metcon (Time) FOR TIME 21-15-9 Front Squat(95/65) Toes to Bar (Score is Time, 6:00 Time Cap) -Rest until 8:00, then complete Part 2- Part 2 (Time) FOR TIME 21-15-9 Lateral...Read More
American Fitness Co – CrossFit Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 50 Double Unders 50 Single Arm Dumbbell Push Press (50/35) 50 Double Unders 50 Abmat Sit Ups 50 Double Unders 40/32 Calorie Air Bike or 50/40 Calorie Bike Erg Metcon (Checkmark) 3 sets 1:00 Max Ring Dips -Rest :30- 1:00 Banded Tricep...Read More
American Fitness Co – CrossFit Metcon (Time) FOR TIME 400m Run 12 Bar Muscle Ups or 12 Burpee Pull Ups 400m Run 9 Bar Muscle Ups* or 9 Burpee Pull Ups 400m Run 6 Bar Muscle Ups* or 6 Burpee Pull Ups *Unbroken BMU, 200m Penalty Run each break. No more than 2 penalties per...Read More
