American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 200m Run 10 Light KB Swings 5 Pushups 10 Pass Throughs 10 Good Morning Snatch Warmup: 2 Rounds: 5 Snatch Grip Deadlifts 5 Snatch Pulls 5 Snatch High Pulls 5 Muscle Snatches 5 Behind the Head Snatch Grip Push Press 5 Power Snatches...Read More

American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) AMRAP 20: 1 Rope Climb 25′ Handstand Walk 50′ Walking Lunge 1000m Bike Accessory Work Metcon (No Measure) 5 Sets: 12 Ring Rows 10 Barbell Curls 8 SA DB Rows 6 RDLs @ 35% of 1RM DeadliftRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) EMOM 6: Min 1: Easy Jog Min 2: Easy Row Power Clean Warmup: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 RDLs 5 Clean Deadlifts 5 Clean Pulls 5 Clean High Pulls 5 Muscle Cleans 5 Power...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike 4 Pushups 8 Air Squats 12 Box Step Ups Strength Bench Press (10-10-8-8-6-6) All sets based on 5RM Bench Press Sets of 10: @ 70% Sets of 8: @ 76% Sets of 6: @ 82% Metcon Metcon (Time) 30/21 Calorie Bike...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Row 10 Scap Retractions 8 Banded Good Mornings 6 Burpees Strength Banded Deadlifts (5×3) 5 Sets: 3 Banded Deadlifts *Build to Heavy Metcon MASTER OF NONE (Time) 60/45 Calorie Row 45 Chest to Bar Pullups 30 Bar Facing Burpees 15 Deadlifts (275/185)Read More

American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 1 Rope Climb Each Partner 200m Partner Run 3 Clusters Each Partner (95/65)Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Row 12 Air Squats 10 KB Deadlifts 8 Kettlebell Swings 6 KB Thrusters A. CONDITIONING Metcon (6 Rounds for reps) 3 Sets: 30/24 Calorie Row (Rest :30 between) 2:00 Rest 3 Sets: 25/20 Calorie Row (Rest :30 between) Metcon Metcon (Time) AMRAP...Read More

American Fit Co Northwest – CrossFit Mobility Mobility Warm Up (No Measure) Upper Body 1. Puppy Pose: 1 min. 2. Shoulder to Floor: 1 min. 3. Wrist Stretches: 1 Min. Lower Body 1. Couch Stretch: 2 min. each side 2. Pigeon Pose: 2 min. each side 3. Butterfly: 90 sec. 4. Pike: 1 min. 5....Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Row 10 Situps 10 Air Squats 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 RDLs 5 Front Squats Strength Metcon (Weight) EMOM 10: 2 Box Squats Sets 1+2: 55% Sets 3+4: 60% Sets 5+6: 65% Sets 7+8:...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike 20 Single Unders 10 Good Mornings 5 Pushups to Down Dog :15 Handstand Hold Accessory Work Metcon (No Measure) 3 Giant Sets: 10 Single Leg RDLs (5/side) :20 Underhand Dead Hang 1:00 Handstand Practice Metcon ON THE GO (Time) 30/24 Calorie...Read More