American Fitness Co – CrossFit DEL (Time) For Time: 25 Burpees Run 400 meters with a 20 pound medicine ball 25 Weighted pull-ups with a 20 pound medicine ball Run 400 meters with a 20 pound medicine ball 25 Handstand push-ups Run 400 meters with a 20 pound medicine ball 25 Chest-to-bar pull-ups Run 400...Read More
American Fitness Co – CrossFit Warm Up (No Measure) Movement Prep/Activation: 7:00 Flow 0:00–2:00 Easy Air Bike 2:00–5:00 2 Rounds 10 Air Squats 10 Sit Ups 3 reps 3-way Lunge Matrix (each) 5:00–7:00 2 Rounds 5 Wall Balls 5 GHDs (parallel) 20-second Air Calorie Bike (moderate pace) Workout Prep: 1 Round 5 Wall Balls 5...Read More
American Fitness Co – CrossFit I Love Kung Fu! (Time) TEAMS OF 2 FOR TIME 1 Mile Run (switch every 200m) 150 Russian Kettlebell Swings (70/53) 150 Push Ups 150 Kettlebell Goblet Lunges (70/53) 2000m Row (switch every 200m) (Score is Time) Swings, Push Ups, Lunges complete in order. Break up as needed between partners....Read More
American Fitness Co – CrossFit 3-Position Power Snatch (Weightlifting Variable Reps & Sets) High Hang Power Snatch + Hang Power Snatch + Power Snatch EVERY 2:00 (5 SETS*) 3-Position Power Snatch (1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch) *Complete each set unbroken. Start light-mod and build. (Score is...Read More
American Fitness Co – CrossFit Gymnastics (Skill Development) (Checkmark) 10:00 PRACTICE / SKILL DEVELOPMENT Advanced: EMOM 10: Odd: Crossover Doubles Even: 1 Pirouette Handstand Hold I ntermediate: Odd: :20 Double Unders/:10 Rest x2 Even: Handstand Hold on Wall Beginner: Odd: 1 0 Penguin Taps + 5 Single and 1 Double Under Even: PLank SHoulder Taps...Read More
American Fitness Co – CrossFit Squat Clean + Front Squat 10:00 EMOM MIN 1 – 1 Squat Clean + 1 Front Squat (building) MIN 2 – :30 Row (moderate) (Score is Weight) Metcon (Time) 10-8-6-4-2 Front Squats (185/125) 500m/450m Row after every set * Barbell comes from the floorRead More
American Fitness Co – CrossFit Box Squat (Weightlifting Variable Reps & Sets) EVERY 3:00 (3 SETS) 10 Box Squats (building) *Start light and build to a moderate weight (Score is Weight) Metcon (AMRAP – Reps) 3-3-3-4:00 AMRAP 25/ 20/16 Calorie Bike 20 Dumbbell Alt Snatch (50/35) Max Toes to Bar -Rest 1:00 between Sets- (Score...Read More
American Fitness Co – CrossFit Warm Up (No Measure) Movement Prep/Activation: 10:00 Flow 0:00–2:00 Easy Jog 2:00–5:00 2 Rounds 10 Leg Swings (each) 10 Air Squats 20 second Knee Plank 5:00–10:00 2 Rounds 100m Run 10 second Dead Hang 10 Walking Lunges 3 Inchworms Workout Prep: 1 Round 100m Run (at workout pace) 50ft Carry...Read More
American Fitness Co – CrossFit Metcon (Checkmark) With a Partner: 10 Rounds Each: 2 Devil’s Press (50/35) 4 Strict Pullups 6 Dumbbell Deadlifts (50/35) 8 Calorie Bike (start at 1 damper and increase by 1 each round) Optional Accessory (Checkmark) Mini Pump – Shoulders and Arms 3 sets 3 Barbell Strict Press 10 Reverse Dumbbell...Read More
