American Fit Co Northwest – CrossFit Back Squat Every 1:30 x 6 sets 2 Back Squats @ 85% Metcon (2 Rounds for time) 27-21-15-9 Calorie C2 Bike Dumbbell Snatch (50/35) -rest till 12:00- 21-15-9 Calorie C2 Bike Dumbbell Snatch (50/35) (Women’s Cals: 22-16-12-8, 16-12-8) (Men’s Echo Bike Cals: 22-16-12-8, 16-12-8) (Women’s Echo Bike Cals: 18-12-8-6,...Read More
American Fit Co Northwest – CrossFit Gymnastics (Handstand Walk) (Checkmark) Level 1: 8 min EMOM: Min 1: 20 Second Handstand Hold Min 2: 20 Second Hollow Hold Min 3: 10 Shoulder Taps Min 4: 20 Second Superman Hold Level 2: 8 min EMOM: Min 1: 1 Pike on Box Around the World per side Min...Read More
American Fit Co Northwest – CrossFit Francesca (Time) 42-30-18 Thrusters (75/55) Ring Rows Optional Accessory (Checkmark) 3 sets: 15 Overhead Plate Sit Ups :30 sec Chinese Plank 15 Kettlebell Side Bends (each side) 15 Pluse Ups Max Sandbag Hold -rest 2:00 between sets- Plate Overhead Sit Up Face Up Chinese Plank Kettlebell Side Bends Pulse...Read More
American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 8:00 Continuous Flow 3 Rounds 20 Single Unders 10 Banded Pass Throughs 10 Banded Pull Aparts 10 Dumbbell Deadlifts (light) 10-second Handstand Hold 10-second Hollow Rock Workout Prep: 1 Round @ 60–70% 50ft Farmers Carry 10–20ft Handstand Walk or 1...Read More
American Fit Co Northwest – CrossFit Metcon (AMRAP – Reps) Teams of 2 (you go, I go) 8 sets 2:00 AMRAP 15/12 Calorie Air Bike Max Back Squats (225/155)Read More
American Fit Co Northwest – CrossFit Deadlift (7×3 Deadlifts @75-80% 1 High Box Jump After Each Set) TREASURE ISLAND (AMRAP – Reps) AMRAP 2: Max Wallwalks AMRAP 2: Max Calorie Row *Every 4/3 Calories count as 1 Rep AMRAP 2: Max Wallwalks Optional Accessory (Checkmark) 3 sets 12 GHD Hip Extension (or 15 Supermans) 15...Read More
American Fit Co Northwest – CrossFit Metcon (5 Rounds for time) With a partner for 5 sets (each): 50 Double Unders 1 Legless Rope Climb 100′ Sandbag Carry 1 Rope Climb Strict Pull Ups (3×3 As Slow As Possible) Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band...Read More
American Fit Co Northwest – CrossFit PRESIDENTIAL FITNESS TEST (AMRAP – Reps) EMOM 30: 1 50′ Shuttle Run 10 Wallballs *If the 10 wallballs are no completes, run for remaining time Optional Accessory (Checkmark) 3 sets 10 Hanging Leg Raises 1:00 Side Plank (each side) -rest 1:00-1:30 between sets- Hanging Leg Lifts Side PlankRead More
