American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 10 Ring Rows 10 Air Squats 10 Lunges :20 Dead Hang :30 Row Accessory Work Metcon (No Measure) 3 Sets: 8 Back Rack Box Step Ups (4 each leg) 15 Weighted Abmat Situps Strength Box Squat -All sets at 65% of...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 for Quality: 1:00 Bike 10 Walking Lunges 8 Ring Rows 6 Empty Bar Thrusters Accessory Work Metcon (No Measure) 3 Rounds For Quality: 8 Back Rack Reverse Lunges 15 Banded Glute Bridges 1:00 Plank Metcon SHUFFLE THE DECK (6 Rounds for time) On...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: 500m Bike 10 Banded Good Mornings 5 Walkouts 5 Box Jumps w/ Step Down 20 Band Pull Aparts Strength Metcon (Weight) Bench Press: PART A: @ 95% of 5RM 1 Tempo Pausing Bench Press (4s down, 2s pause, regular up) 1...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds For Quality: (8:00 Cap) 1:00 Row :30 Spiderman and Reach :30 Cossack Squats :30 Down Dog to Pushup Strength 5RM Back Squat Wave On the 0: 7 Reps @ 68% On the 2: 5 Reps @ 73% On the 4: 3 Reps @...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: 100m Run 12 Air Squats 10 KB Deadlifts 8 Ring Rows 6 DB Strict Press 4 Pushup to Down Dog Accessory Work Metcon (No Measure) 3 Rounds for Quality: 12 Kettlebell Deadlifts 12 DB Strict Press 12 Lawnmowers (6 each side)...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) 3 Rounds: 200m Run 30 Jump Rope 50′ Single DB Carry -then- 5 Good Morning 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 Romanian Deadlifts Strength Pausing Clean Deadlifts (Weight) Pausing Clean Deadlifts 5×1 2s Pause Off Floor 2s Pause...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 8 Minutes for Quality: 1:00 Bike 20 Band Pull Aparts 5 Pushup to Down Dog 10 Walking Lunges BENCH PRESS PREP: 10 Reps w/ Empty Bar Set 1: 60% Set 2: 70% Set 3: 80% Strength Metcon (Weight) Bench Press: PART A: @ 90% of...Read More
