American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: 250m Row 10 Russian KB Swings :30 Plank Metcon Aftermath (Time) 50-40-30-20-10 Calorie Row After each round: 10 Deadlifts (155/105) 10 HSPUs 40 Double UndersRead More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 250m Row 10 Banded Pullups 10 Down Dog Pushup Squat Build Up: Round 1: 10 Banded Air Squats Round 2: 5 Back Squats w/ Empty Bar Round 3: 5 Back Squats @ 40% After round 3: 5 Back Squats @ 50%...Read More
American Fit Co Northwest – CrossFit Metcon (No Measure) We will have a couple of different workout times offered today. 7am: 4 mile run with Casey 9am: AMRAP 25: 20 Power Snatches (95/65) 4 Rounds of Cindy: 5 Pullups 10 Pushups 15 Air Squats 800m Row *Split reps with partner as needed 11am: 4 mile...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 10 Minutes for Quality: 1:00 on any Machine 5 Slow Burpees 8 Box Step Ups 10 Good Mornings Strength Deadlift (5×5) We will be doing 70% of our 1RM Deadlift for all 5 sets today Metcon One at a Time (Time) 30 Burpee Box Jump...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) 8 Minutes for Quality: 200m Row 5 Down Dog Pushups 10 Single DB Thrusters 30′ Suitcase Carry (each side) Gymnastics/Skill Work Kipping Practice 15:00 of Kipping Practice Today we are taking a chunk of the class to practice the kip swing in both the pull-up...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike 10 Box Step Ups 5 Single Arm DB Deadlifts 5 Single Arm DB Cleans 5 Single Arm DB Strict Press 10 Ring Rows Metcon Single All the Way (AMRAP – Rounds) AMRAP 18: 20 Single Arm Alternating Dumbbell Snatches (50/35) 20...Read More
American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Rounds) AMRAP 25: 100m Bike 1 Power Clean 1 Burpee Pullup 200m Bike 2 Power Cleans 2 Burpee Pullups 300m Bike 3 Power Cleans 3 Burpee Pullups *Add 100m, 1 Power Clean, 1 Burpee Pull-up each round *Split reps as needed Accessory Work Metcon...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 8 Minutes for Quality: 20 Band Pull Aparts 25′ Single Arm Overhead Lunge 10 Cossack Squats 5 Down Dog Pushups 200m Bike Strength Bench Press (5×1) We will do all 5 sets @ 90% of your 1RM Metcon Crossfit Games Open 19.3 (Ages 16-54) (AMRAP...Read More
