American Fit Co Northwest – CrossFit Metcon (Time) 20 Rounds: 200m Run/500m Bike 3 Strict Pullups 6 PushupsRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: 8 Calorie Bike 8 Slow Burpees 8 Air Squats 8 Kettlebell Swings Skill Metcon (Weight) EMOM 8: 1 Clean and Jerk Sets 1+2: 60% Sets 3+4: 65% Sets 5+6: 70% Sets 7+8: 75% Metcon In The Air Tonight (Time) 10 Rounds:...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 250m Row 10 Ring Rows 10 Good Mornings 10 PVC Overhead Squats Bergner Snatch Warmup Skill Metcon (No Measure) EMOM 5: 3-Position Power Snatch Position 1: Pockets Position 2: Knees Position 3: Floor All sets performed at 30-40% of 1RM Power...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: 100m Run 10 Alternating Step Ups 5 Down Dog to Pushup 5 Slow Burpees C. STRENGTH / GYMNASTICS Metcon (No Measure) 5 Rounds Not For Time: 5 Strict HSPUs or DB Press 5 Strict Ring or Box Dips 5 Pushups Metcon...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 1:00 Bike 8 Ring Rows 8 Front Squats 25′ Barbell Overhead Carry Strength Tempo Front Squat On the 2:00 x 5: 3 Tempo Front Squats Tempo: 3s Down, 3s Hold, 1s Stand-Looking to build some raw strength in the front squat...Read More

American Fit Co Northwest – CrossFit Partner Metcon Metcon (Time) 240 Wallballs 240 Calorie Row *Partition Reps as needed Bodyweight Pump Metcon (No Measure) 4 Supersets: 15 Banded Strict Pullups 15 Banded Strict Ring Dips -Rest 2:00- 4 Supersets: 15 Ring Rows 15 Push upsRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: :30 Jump Rope 10 Air Squats 10 Pass Throughs 10 Front Squats 10 Pushups Strength 4RM Front Squat (4 Rep Max) We will have 20:00 to find a 4 rep max4 @ 30% 4 @ 40% 4 @50% 4 @60% 4 @ 70%...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) FOAM ROLL: Quads – 1 min each side Lats – 1 min each side Calves – 1 min each side WARMUP: 2 Rounds: 1:00 Row/Bike :30 Bar Hang 10 Air Squats 25′ Banded Monster Walk 15 Band Pull Aparts CLEAN & JERK WARMUP: (5 reps...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) AMRAP 8: 200m Run 5 Ring Rows :10 Ring Row Hold 5 DB Strict Press :20 Plank Gymnastic Stamina Metcon (No Measure) 4 Rounds For Quality: 8 DB Strict Press 8 Strict Box Dips 12 Pushups Rest 2:00 Metcon Metcon (Time) 600m Run 5 Rope...Read More