American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 500m Bike 25′ Dumbbell Death March 25′ Bear Crawl 10 Cossack Squats Metcon Diabolical (Time) 500m Bike 21 Deadlifts (185/135) 500m Bike 21 Strict Handstand Pushup 500m Bike 15 Deadlifts (185/135) 500m Bike 15 Strict Handstand Pushup 500m Bike 9 Deadlifts (185/135) 500m...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minute for Quality: 10 Alternating Lunges 20 Plank Shoulder Taps 5 Down Dog to Pushups 150m Row SNATCH REVIEW/WARMUP Metcon The Old Block (Time) 50 Wallballs 40 Step Back Lunges (95/65) 30 Lateral Barbell Burpees 20 Power Snatches 1000m Row Core Finisher Metcon (No...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 50′ DB Overhead Carry 10 Ring Rows 10 Air Squats :30 Jump Rope 10 C-Swings C. STRENGTH / GYMNASTICS Metcon (3 Rounds for reps) 3 Sets: 1:00 Max Strict Pullups Rest :30 :45 Max Kipping Pullups Rest :30 :30 Max Chest 2 Bar...Read More

American Fit Co Northwest – CrossFit Strength Metcon (No Measure) 4 Sets: 8 Tempo Bench Press (4 seconds down/4 seconds up 8 Tempo Ring Rows (4 seconds down/4 seconds down Metcon Metcon (No Measure) Assault (or Echo Bike) “Arms Focused” Workout 75sec moderate, 1min easy (arms only), 75sec mod/fast, 1min easy (arms only), 60sec moderate,...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARMUP 2 Rounds: 30 Jumping Jacks 15 Good Mornings 10 Air Squats 5 Spiderman Lunge and Reach 30 Jumping Jacks 5 Inch Worms 10 Boot Strappers 5 Jumping Squats SPECIFIC WARMUP 6 Box Step Overs (low box) 10 DB Deadlifts 3 Box Jump Overs...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) 1:00 Bike 10 Ring Rows :50 Bike 8 Rope Knee Raises :40 Bike 6 Rope Pullups :30 Bike 4 Rope Foot Holds :20 Bike 2 Half Rope Climbs :10 Bike Running Warmup: DYNAMIC FLEXIBILITY • Leg swings (10 right leg front to back, left, right...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 1:00 Easy Row 10 Situps 10 Air Squats :45 Moderate Row 10 Hanging Knee Raises 10 Empty Barbell Thrusters :30 Fast Row 5 Toes to Bar 5 Push Press 5 Front Squats Metcon Metcon (Calories) AMRAP 14: Max Calorie Row *Every 2 Minutes: 7 Toes...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minute for Quality: 1:00 Bike 5 Pushup to Down Dog 5 PVC Shrugs 5 PVC High Pulls 5 PVC Power Cleans Skill Power Clean (10 x 2) We will be doing 2 power cleans ever minute , building to a moderate weight Metcon Metcon...Read More

American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 20 Calorie Row 25′ Lunge 20 Pullups 25′ Lunge Accessory Work Metcon (No Measure) 3 Sets: 5 Rope Pullups 10 Seal Rows 15 Hammer CurlsRead More