American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike/Run/Row 10 Inchworms :20 Plank 10 Good Mornings 5 Down Dog Pushups Strength Deadlift (5×5) We will build to a heavy set of 5 for the deadlifts today, we will have 15 to build to a heavy set. Metcon Metcon (AMRAP –...Read More
American Fit Co Northwest – CrossFit Partner Metcon Casino Royale (AMRAP – Rounds) AMRAP 20: 20 Hang Power Cleans 20 Front Squats 20 Push Press 20 Cal Bike (95/65) Accessory Work Metcon (No Measure) 5 Rounds for Quality: 8 DB Bench Press w/ 3 second negative 8 Chin Ups w/ 3 second negative 20 Banded...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: 250m Row 10 Spiderman Lunge and Reach 10 Ring Rows 10 Pass Throughs 10 PVC Overhead Squats Snatch Warmup: (1 Round with PVC, 1 Round with Barbell) SHRUG HIGH PULL MUSCLE SNATCH BEHIND THE HEAD PUSH PRESS POWER SNATCH Skill Snatch...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) 3 Rounds: 1:00 Row 50′ DB Overhead Carry 10 Cossack Squats 10 Down Dog to Pushups 5 DB Deadlifts 5 DB Power Cleans 5 DB Strict Press Strength Metcon (No Measure) Seated DB Alternating Strict Press 5×5(each arm) Metcon Metcon (5 Rounds for time) 5...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) Running Warmup: DYNAMIC FLEXIBILITY • Leg swings (10 right leg front to back, left, right side, left side) • Ankle rotations (10 right & left ankle, clockwise and counter clockwise) HIP MOBILITY (10 YARDS ON EACH SIDE PER EXERCISE) • Side high knee karaoke drill...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 500m Bike 20 Shoulder Taps 10 Air Squats 10 Down Dog to Pushups :30 Jump Rope Gymnastics/Skill Work Metcon (AMRAP – Reps) AMRAP 7: 3 Strict HSPUs 3 Strict Ring Dips 3 Pushups Metcon Don’t Stop Me Now (Calories) AMRAP 18: Max Calorie...Read More
American Fit Co Northwest – CrossFit Capacity Builder Metcon (Calories) 2 sets: 1min at hard (standing) 1min at mod 1min at hard (seated) 1min at mod 1min at hard (seated) 1min at mod 1min at hard (standing) 3min at easy b/t sets Accessory Work Metcon (No Measure) Every 1:00 x 10 10 Ring Row 10...Read More
American Fit Co Northwest – CrossFit Metcon Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters...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
