American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: 100m Run 10 Alternating Step Ups 5 Down Dog to Pushup 5 Slow Burpees C. STRENGTH / GYMNASTICS Metcon (No Measure) 5 Rounds Not For Time: 5 Strict HSPUs or DB Press 5 Strict Ring or Box Dips 5 Pushups Metcon...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 1:00 Bike 8 Ring Rows 8 Front Squats 25′ Barbell Overhead Carry Strength Tempo Front Squat On the 2:00 x 5: 3 Tempo Front Squats Tempo: 3s Down, 3s Hold, 1s Stand-Looking to build some raw strength in the front squat...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: :30 Jump Rope 10 Air Squats 10 Pass Throughs 10 Front Squats 10 Pushups Strength 4RM Front Squat (4 Rep Max) We will have 20:00 to find a 4 rep max4 @ 30% 4 @ 40% 4 @50% 4 @60% 4 @ 70%...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) FOAM ROLL: Quads – 1 min each side Lats – 1 min each side Calves – 1 min each side WARMUP: 2 Rounds: 1:00 Row/Bike :30 Bar Hang 10 Air Squats 25′ Banded Monster Walk 15 Band Pull Aparts CLEAN & JERK WARMUP: (5 reps...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) AMRAP 8: 200m Run 5 Ring Rows :10 Ring Row Hold 5 DB Strict Press :20 Plank Gymnastic Stamina Metcon (No Measure) 4 Rounds For Quality: 8 DB Strict Press 8 Strict Box Dips 12 Pushups Rest 2:00 Metcon Metcon (Time) 600m Run 5 Rope...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike/Run/Row 10 Inchworms :20 Plank 10 Good Mornings 5 Down Dog Pushups Strength Deadlift (5×5) We will build to a heavy set of 5 for the deadlifts today, we will have 15 to build to a heavy set. Metcon Metcon (AMRAP –...Read More
American Fit Co Northwest – CrossFit Partner Metcon Casino Royale (AMRAP – Rounds) AMRAP 20: 20 Hang Power Cleans 20 Front Squats 20 Push Press 20 Cal Bike (95/65) Accessory Work Metcon (No Measure) 5 Rounds for Quality: 8 DB Bench Press w/ 3 second negative 8 Chin Ups w/ 3 second negative 20 Banded...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: 250m Row 10 Spiderman Lunge and Reach 10 Ring Rows 10 Pass Throughs 10 PVC Overhead Squats Snatch Warmup: (1 Round with PVC, 1 Round with Barbell) SHRUG HIGH PULL MUSCLE SNATCH BEHIND THE HEAD PUSH PRESS POWER SNATCH Skill Snatch...Read More
