American Fit Co Northwest – CrossFit Strength Bench Press (Build to a Heavy set of 5) Partner Metcon Alcatraz (AMRAP – Rounds and Reps) AMRAP 20: (with a partner) 800 Meter Row 80 AbMat Sit-ups 500 Meter Row 50 Push-ups 300 Meter Row 30 Toes to Bar *split reps as neededRead More
American Fit Co Northwest – CrossFit Warmup Line Drills Jump Rope Warm Up DB Snatch/Lunge Review 3 DB Deadlifts 3/3 DB Lunges (DB at side) 3 DB High Pulls 3/3 DB Lunges (DB in Front Rack) 3 DB Push Press 3/3 DB Lunge (DB Overhead) 3 sets (Building in Weight) 5 Dumbbell Snatch (one arm)...Read More
American Fit Co Northwest – CrossFit Warmup 2 Rounds: 1:00 Row (moderate) 10 Single Arm Russian KB Swing (each side, light) 10 Single Arm KB Press (each side, light) 20 Step Back Lunge Metcon EMERALD ISLE (Time) 9-15-21 Double Dumbbell Hang Clean & Jerk (50/35) 50′ Front Rack Lunge After Each Set Capacity Builder 2...Read More
American Fit Co Northwest – CrossFit Warmup Line Drills 10 Hanging Scap Retractions 5 Kip Swings 5 Strict Pullups 10 Kip Swings 5 Kipping Knee Raises 5 Toes to Bar Strength Strict Pull ups (EMOM 8: 1: Max Strict Pullups 2: REST) Metcon SAINT PATRICK (Time) Partition Anyway 1600m Run 100 Toes to Bar CAP...Read More
American Fit Co Northwest – CrossFit Warmup 2 Rounds: 1:00 Row (moderate) 5 Inchworm w/Push Up 10 Single Arm Dumbbell Thruster (each side) BANDED SQUAT WARMUP 10 Side step R/L 10 Forward/Backwards Walk 10 Glute Bridges 10 Single Leg Glute Bridges 10 Bird Dogs R/L 10 Squats BUILD TO SQUAT WEIGHT AND BOX HEIGHT Strength...Read More
American Fit Co Northwest – CrossFit Partner Metcon SEBASTIAN & FLOUNDER (4 Rounds for reps) AMRAP 4 x 4 Rounds: Rest 1:00 b/t Rounds 1000m/900m Bike R1: Max Rope Climbs R2: Max Bar Muscle Ups R3: Max Chest to Bars R4: Max PullupsRead More
American Fit Co Northwest – CrossFit Warmup 2:00 Row Easy 30 Seconds Alternating Reverse Lunge 30 Seconds Jumping Jacks 30 Seconds Active Spiderman 30 Seconds Active Samson 1:00 Row Easy 30 Seconds Air Squats 30 Seconds Down Dog to Push-Ups 30 Seconds Bodyweight Good Mornings 30 Seconds Single Unders 30 Seconds Knuckle Draggers 30 Seconds...Read More
American Fit Co Northwest – CrossFit Warm-up 3 Rounds: 1:00 Jog Line Drills 10 Barbell Good Mornings 10 Kipping Knee Raises -Then- Warm Up to Power Clean weight. Workout Prep: 1 Set (at workout pace) 3 Shuttle Runs 25′ Lunge 5 Toes to Bar 2 Power Cleans Recovery Flow EMOM 25: 1: 6 Shuttle Runs...Read More
American Fit Co Northwest – CrossFit Warm-up 2Rounds: 1:00 Row (Moderate) 10 PVC Pass Through 10 PVC Overhead Squat 10 PVC Squat Snatch 10 Kip to Swing 5 Strict Pull Up -Then- Warm Up to Overhead Squat weight w/ 3 Pull Ups between each set. Overhead Squat (Build to Healthy set of 3) PRINCE ERIC...Read More
