American Fit Co Northwest – CrossFit Warm-up AMRAP 7: 1:00 Row 5 Good Mornings 5 Elbow Roatations 5 Strict Press 5 RDLs Clean Warmup: 5 Shrugs 5 High Pulls 5 Muscle Cleans 5 Power Cleans Strength Power Clean (Build to a Heavy Single) we will have 15:00 to find 1RM Metcon DONNY (Time) 21-15-9-9-15-21: Deadlifts...Read More

American Fit Co Northwest – CrossFit Warm-up 3 Rounds: 1:00 Bike 5/5 Lunge and Reach 10 PVC Good Mornings 10 PVC Pass Thru’s 10 Situps Strength For Time: 90 Ab Mat Situps 30′ Back Rack Lunge 30′ Front Rack Lunge 30′ Overhead Lunge Barbell – (95/65) Metcon BIKE WARMUP: 3 Rounds: 1:00 Easy :30 Moderate...Read More

American Fit Co Northwest – CrossFit Bench Press (On the 2:00 x 6 Sets: 3 Bench Press @ 78%) Metcon (No Measure) On the 3:00 x 5 Sets: 15 Close Grip Bench :30 Top of Ring Hold 45 Banded Press Downs Metcon (No Measure) Teams of 4: Relay Style AMRAP 12: 5 Burpees over Bar...Read More

American Fit Co Northwest – CrossFit Warm-up 500m Row 3 Rounds: 5 Pullups 10 Pushups 15 Air Squats 3 Rounds: :15 Hollow Holds :15 Superman Holds 10 Scap Pullups 5 Kip Swings Kip Control Drill 3×3 Toes to Bar Clean & Jerk Warmup (1 Set @ Hips/Knees/Mid Shin) 5 Shrugs 5 High Pulls 5 Muscle...Read More

American Fit Co Northwest – CrossFit Warm-up 1:00 Banded Lat Stretch 1:00 Pigeon Stretch 1:00 Banded Tricep Stretch 1:00 Frog Stretch 3×15 Band Pull Aparts 3×15 Glute Bridges 3x15sFlutter Kicks 3x30s Glute Bridge Hold Recovery Flow 25-20-15-10-5 Single Dumbbell Bench Press 50-40-30-20-10 Single Dumbbell Reverse Lunges 100-80-60-40-20 Double Unders 1000-800-600-400-200 Meter BikeRead More

American Fit Co Northwest – CrossFit Warm-up 3 Rounds: 1:00 Row 8 Good Mornings 15 Box Step Ups 8 Squat Jumps DEADLFIT WARMUP 5 Reps @ 35% 3 Reps @ 45% 3 Reps @ 55% 2 Reps @ 65% 2 Reps @ 70% 1 Rep @ 75% Strength Deadlift (On the 3:00 x 5 Sets:...Read More

American Fit Co Northwest – CrossFit Warm-up 2:00 Bike/Run/Row/Ski 8 Rounds: :20 Superman Hold :10 Rest 2:00 Bike/Run/Row/Ski 8 Rounds: :20 HollowHold :10 Rest Metcon (No Measure) With an Empty Bar: 5 Good Mornings 5 Back Rack Snatch Grip Push Presses 5 Back Squats 5 Snatch Grip Stiff-Legged Deadlifts 5 Muscle Snatches 5 Hang Power...Read More

American Fit Co Northwest – CrossFit Warm-up 3 Rounds: 250m Row 5 Strict Pullups 10 Pushups 15 PVC OHS Strength Power Clean (Build to a 3 Rep Max) Metcon SOMETHING OR OTHER (Time) 20 Power Cleans 20 Bench Press 20 Overhead Squats (155/105)Barbell Load should not exceed 70% of your 1RM on any of the...Read More

American Fit Co Northwest – CrossFit Partner Metcon SAY HELLO TO MY LITTLE FRIEND (Time) With a Partner: 40/32 Calorie Fan Bike 40 Power Snatches (95/65) 40/32 Calorie Fan Bike 80 Toes to Bar 40/32 Calorie Fan Bike 40 Power Snatches (95/65) 40/32 Calorie Fan Bike Accessory Work Metcon (No Measure) 100 Strict Press 100...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: :15 Top of Dip Hold :30 Hollow Hold :15 Bottom of Dip Hold :30 Squat Jumps Strength Push Jerk (6×2) On the 2:30 x 6 Sets: 2 Push Jerks @ 80% Metcon CrossFit Games Open 12.4 (AMRAP – Rounds and Reps) 12-minute AMRAP...Read More