American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) AMRAP 8: 200m Row 5 Good Mornings 5 Elbow Rotations 5 RDLs 5 Muscle Cleans Power Clean Warmup Strength Power Clean (10 Rep Max) Metcon Metcon (AMRAP – Reps) AMRAP 10: 15/12 Calorie Row 3, 6, 9, 12, 15 Power Cleans @ 90% of 10RMRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 200m Run 10 Cossack Squats 10 Scap Retractions 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 RDLs Strength Metcon (Weight) Back Squats 5 @ 87% 4 @ 92% 3 @ 97% 3 @ 101% 3...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 200m Run 5 Medball Deadlifts 5 Medball Front Squats 5 Medball Squat Cleans 5 Medball Thrusters 5 Medball Slams Partner Metcon Metcon (Time) 3 Rounds: 2000m Bike 50 Wallballs (20/14) 30 Single DB Devil’s Press (50/35)Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 4 Rounds: 100m Run 5 Pushup to Down Dog 5 Strict Pullups 5 Kip Swings Metcon Vitural Games Event 8 (Time) 1.5 Mile Run 30 Bar Muscle Ups 1.5 Mile RunRead 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: 200m Run 20 Jump Rope :30 HS Hold 10 Good Mornings 5 Rope Pullups Gymnastics Metcon (6 Rounds for reps) On the 2:00 x 3 Rounds: Max Strict HSPUs On the 2:00 x 3 Rounds: Max Ring Pushups Metcon Vitural Games Event 7...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 30-20-10 Banded Good Mornings *After each set 200m Run 5 Burpees Power Clean Warmup Skill Metcon (Weight) EMOM 10: 1 Clean Deadlift 1 Power Clean 1 Squat Clean Metcon Virtual Game Event (Time) 7 Rounds: 200m Run 1 Clean Men’s Rx Weights: 135/145/155/165/185/205/225 Women’s Rx...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 10 Air Squats :10 Hang from Pull-up Bar 8 PVC Overhead Squats 8 Scap Retractions 6 Lunges (each leg) 6 Kip Swings Strength Metcon (Weight) Set 1: 6 Back Squats @ 82% 5 Front Squats @ 68% Set 2: 5 Back Squats @...Read More

American Fit Co Northwest – CrossFit Metcon Metcon (Time) 0:00 – 15:00 30 Wallballs 15 Burpee Box Jump Overs 300m Run 50 Double Unders 24 Wallballs 12 Burpee Box Jump Overs 300m Run 50 Double Unders 18 Wallballs 9 Burpee Box Jump Overs 300m Run 50 Double Unders Hang Snatch (3 Rep Max) 15:00 –...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 500m Bike 5 Sandbag Deadlifts 5 Rope Pullups 5 Rope Knee Ups 5 Rope Foot Holds Metcon Metcon (Time) 4 Rounds: 4-3-2-1 Rope Climbs 1000/800m Bike Sand Bag Carry (70/50)Read More