American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Row 10 Banded Air Squats 10 Good Mornings 10 Spiderman Lunge and Reach Squat Build Up: 10 @ Empty Barbell 5 @ 40% 5 @ 50% 5 @ 60% 5 @ 70% Strength Back Squat (5×5) 5 reps for 5 sets of...Read More

American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Rounds) AMRAP 25: 100m Bike 1 Power Clean 1 Burpee Pullup 200m Bike 2 Power Cleans 2 Burpee Pullups 300m Bike 3 Power Cleans 3 Burpee Pullups *Add 100m, 1 Power Clean, 1 Burpee Pull-up each round *Split reps as needed Accessory Work Metcon...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 8 Minutes for Quality: 20 Band Pull Aparts 25′ Single Arm Overhead Lunge 10 Cossack Squats 5 Down Dog Pushups 200m Bike Strength Bench Press (5×1) We will do all 5 sets @ 90% of your 1RM Metcon Crossfit Games Open 19.3 (Ages 16-54) (AMRAP...Read More

American Fit Co Northwest – CrossFit Mobility 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 Warmup (No Measure) 3 Rounds: 1:00 Bike 10 Strict Press 50′ Walking Lunge 10 Good Mornings 10 Ring Rows Metcon Metcon (Time) 21-18-15-12-9 Calorie Bike Toes 2 Bar Accessory Work Metcon (No Measure) 5 Rounds: 1:00 Sand Bag Hold :20 Max Banded Strict PressRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 250m Row 50′ Bear Crawl 50′ DB Death March 10 Box Step Ups 20 Single Unders Skill Metcon (No Measure) AMRAP 1:00 x 5 Rounds 20 Double Unders Max Handstand Walk or Pushups Rest :30 Metcon Pull it Together (AMRAP –...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike 10 Cossack Squats 8 Air Squats 6 Scap Pullups 4 Kip Swings Banded Hip Igniter Strength Back Squat (10, 8, 6, 4, 2) We will be following the same rep scheme from last week but we will be adding 2% to...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 20 Band Pull Aparts 10 Pushups 20 Banded Good Mornings 400m Bike Partner Metcon Closing Time (Calories) On the 2:00 x 14 Rounds: 30 Double Unders 3 Power Snatches (115/85) Max Calorie Bike in Time Remaining *Partners will alternate rounds Accessory...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) MOBILITY 2:00 Any Machine Upper Body 1. Wall Pec Stretch 1:00/side 2. Cobra Stretch 1:00 3. Banded Tricep Stretch 1:00/side Lower Body 1. Side Lunge :30/side 2. Bottom Squat Hold 1:00 3. Banded Hamstring Distraction 1:00/side ACTIVATION 8 Minute for Quality: 150m Row 50′ Farmer’s...Read More

American Fit Co Northwest – CrossFit Recovery Workout Metcon (No Measure) 5:00/4:00/3:00/2:00/1:00 Cardio Machine *between each round 20 Banded Good Mornings 20 Air Squats Mobility 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....Read More