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
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
