American Fit Co Northwest – CrossFit Capacity Builder Metcon (Calories) 2 sets: 1min at hard (standing) 1min at mod 1min at hard (seated) 1min at mod 1min at hard (seated) 1min at mod 1min at hard (standing) 3min at easy b/t sets Accessory Work Metcon (No Measure) Every 1:00 x 10 10 Ring Row 10...Read More
American Fit Co Northwest – CrossFit Metcon Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters...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: 500m Bike 25′ Dumbbell Death March 25′ Bear Crawl 10 Cossack Squats Metcon Diabolical (Time) 500m Bike 21 Deadlifts (185/135) 500m Bike 21 Strict Handstand Pushup 500m Bike 15 Deadlifts (185/135) 500m Bike 15 Strict Handstand Pushup 500m Bike 9 Deadlifts (185/135) 500m...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minute for Quality: 10 Alternating Lunges 20 Plank Shoulder Taps 5 Down Dog to Pushups 150m Row SNATCH REVIEW/WARMUP Metcon The Old Block (Time) 50 Wallballs 40 Step Back Lunges (95/65) 30 Lateral Barbell Burpees 20 Power Snatches 1000m Row Core Finisher Metcon (No...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 50′ DB Overhead Carry 10 Ring Rows 10 Air Squats :30 Jump Rope 10 C-Swings C. STRENGTH / GYMNASTICS Metcon (3 Rounds for reps) 3 Sets: 1:00 Max Strict Pullups Rest :30 :45 Max Kipping Pullups Rest :30 :30 Max Chest 2 Bar...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARMUP 2 Rounds: 30 Jumping Jacks 15 Good Mornings 10 Air Squats 5 Spiderman Lunge and Reach 30 Jumping Jacks 5 Inch Worms 10 Boot Strappers 5 Jumping Squats SPECIFIC WARMUP 6 Box Step Overs (low box) 10 DB Deadlifts 3 Box Jump Overs...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) 1:00 Bike 10 Ring Rows :50 Bike 8 Rope Knee Raises :40 Bike 6 Rope Pullups :30 Bike 4 Rope Foot Holds :20 Bike 2 Half Rope Climbs :10 Bike Running Warmup: DYNAMIC FLEXIBILITY • Leg swings (10 right leg front to back, left, right...Read More
