American Fit Co Northwest – CrossFit Partner Metcon Metcon (Time) 50 Calorie Row 50 Single DB Shoulder to Overhead 50 Wallballs 50 Toes to Bar 50 Wallballs 50 Single DB Box Stepups 50 Calorie RowRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Bike 0:30 Bodyweight Good Mornings 0:30 Knuckle Draggers 0:30 Active Samson 0:30 Pausing Glute Bridges 0:30 Bike TECHNIQUE & BUILD DEADLIFT with an empty barbell 0:15 Slow Good Mornings 0:15 Back Squats 0:15 Stiff Legged Deadlifts get one set of plates...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Machine 10 Scap Pullups :10 Top of Ring Hold 5 Jumping Pullups :10 Bottom of Ring Hold 3 Strict Pullups 3 Strict Ring Dips Recovery Flow Metcon (AMRAP – Reps) EMOM 20: 1-2: Calorie Machine 3: Strict Pullups 4: Strict Dips Skill...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Row 0:30 Knuckle Draggers 0:30 Push-Up to Down Dog 0:30 Row 1:00 Child’s Pose WALL BALLS 5 Squats to Med. Ball 5 Med. Ball Front Squats 5 Med. Ball Thrusters 5 Wall Balls DUMBBELL SNATCHES 10 Alternating Dumbbell Deadlifts 5 High...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 9:00] 0:30 Active Samson Stretch 0:30 Plank Shoulder Taps 0:30 Straight Legged Sit-Ups 0:30 Side to Side Lunge 0:30 Calf Stretch on Post (left side) 0:30 Calf Stretch on Post (right side) 1:00 Laying Front Rack Stretch DOUBLE UNDERS 0:20...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Spiderman 0:30 Box Step-Ups 0:30 Push-Up to Down Dog 0:30 Pigeon Pose (right side) 0:30 Pigeon Pose (left side) 0:30 Squat Hold TECHNIQUE & BUILD FRONT SQUAT with an empty barbell 5 Good Mornings 5 Back Squats 5 Elbow Rotations...Read More

American Fit Co Northwest – CrossFit Partner Workout HOME PLATE (AMRAP – Reps) AMRAP 6: 1,000/900 Meter Row 20 Front Squats (155/105) Max Burpees AMRAP 6: 1,000/900 Meter Row 20 Front Squats (155/105) Max Bar Facing Burpees AMRAP 6: 1,000/900 Meter Row 20 Front Squats (155/105) Max Burpee Deadlifts (50/35) AMRAP 6: 1,000/900 Meter Row...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL/SPECIFIC WARM UP 0:30 Active Spiderman 0:30 Knuckle Draggers 0:30 Side to Side Lunge 0:30 Walking in Active Samson 0:30 Alternating Quad Stretch 0:30 Side Shuffle out and back 0:30 High Knees 0:30 Butt Kicks 0:30 Kip Swings PRACTICE ROUND 10 Air Squats 200m Run...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 1:00 Bike 0:30 Inchworm to Push Up 0:30 Downdog 0:30 Active Samson 1:00 Bike 0:30 Active Spiderman 0:30 Knuckle Drags 0:30 Alternating Side Lunge Recovery Flow Metcon (Calories) AMRAP 20: 5, 10, 15, 20…Calorie Bike 50m Sandbag Carry Mobility Mobility Warm Up (No Measure) Upper...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 300m Run 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 Romanian Deadlifts Building up to 85-90% 5 @ 30% 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% 1 @ 75% 1 @ 80%...Read More