American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 15 Band Pull Aparts 15 Air Squats 15 Ring Rows 500m Bike Accessory Work Metcon (No Measure) 3 Sets for Quality: 8 Barbell Good Mornings 20 Barbell Lunges (10 each leg) :30 Flutter Kicks Metcon Metcon (Calories) AMRAP 2 x 5...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: 15 Ab Mat Sit Ups 15 Air Squats 15 Jump Rope 15 Banded Pushups 1:00 Bike Strength Metcon (No Measure) 3 Sets: Max Effort Pushups Rest 2:00 1 Set: Max Effort Tempo DB Bench (50/35) *Tempo – 5s Down, Regular up...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 50ft Overhead Carry 15 Russian KB Swings 10 Down Dog to Pushups 500m Bike SQUAT BUILD UP: 9 @ Empty Bar 6 @ 40% 6 @ 50% 3 @ 60% Strength Back Squat Pyramid (9,6,6,6,9) On the 2:00 x 5 0:00 – 9...Read More
American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Rounds) AMRAP 25: Partner 1- AMRAP of Cindy Partner 2 – Run 200m Partner 3 – Rest *Partners will switch once partner 2 returns from the run *Weight vest is optional *Cindy: 5 Pullups 10 Pushups 15 Air SquatsRead More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 8 Minutes for Quality: 100m Row :20 Deadhang 10 Air Squats 20 Jump Rope 10 C-Swings 10 PVC Overhead Squats Strength Box Squat (10×2) Every Minute on the Minute – 2 Box Squats -All sets at 70% of 5RM Back Squat *Set up box to...Read More
American Fit Co Northwest – CrossFit Warm-up 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) 7 Minutes for Quality: 10 Air Squats 5 Walkouts :30 Bike 10 Good Mornings 10 Walking Lunges Accessory Work Metcon (No Measure) 3 Sets: 8 Tempo Goblet Squats (5 sec down) 1:00 Plank Hold 20 Lunges (10/10) Metcon Frank the Tank (3 Rounds for reps)...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 500m Bike 10 Step Back Lunges 5 Push up to Down Dog 10 Banded Air Squat BACK SQUAT BUILD UP: 7@ 50% 5@ 60% 3@ 70% Strength 5RM Back Squat Wave On the 0: 7 Reps @ 71% On the 2: 5 Reps...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARMUP 1:00 Bike 1:00 Spiderman Lunge and Reach 1:00 Row 1:00 Down Dog to Pushup MOVEMENT REVIEW Air Squat Rowing Pushups ROWING WHEEL OF FORTUNE AFCO TEAM WOD Metcon (AMRAP – Reps) Teams of 4: 5 Rounds: (1:00 Stations) Bike Air Squats Row Pushups...Read More
