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) Every 5:00 (5 sets) 400m Run 25/20/15 Calorie Bike *Rest remainder of time Optional Accessory (Checkmark) 4 sets 12 Incline Dumbbell Hammer Curls @ RPE 8/10 12 Barbell Skull Crushers @ RPE 8/10 -rest 1:00 between sets- Incline Dumbbell Hammer Curls Barbell Skull Crushers...Read More

American Fit Co Northwest – CrossFit PLUNDER (AMRAP – Reps) 10 Rounds: AMRAP 1 100m Run Max Clean and Jerks (115/75) Rest 3:00Read 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

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 3:00 Machine -into- 3 Rounds 10 Cossack Squats 8 Low Box Step Ups 10 Deadbugs 10 Double Dumbbell Sumo Deadlifts (light) Workout Prep: 2 Rounds (build effort) 4 Box Jumps (step down) 2 Sandbag or Odd Object Cleans • Confirm...Read More

American Fit Co Northwest – CrossFit Mustafar (Time) Teams of 2 60 Synchro Dumbbell Snatch (50/35) 40 Calorie Bike and Row (total on each) 6 0 Shoulder to Overhead (50/35) 40 Calorie Bike and Row (total on each) 60 Synchro Goblet Squats (50/35) Optional Accessory (Checkmark) 3 sets 30 Weighted Russian Twists 1:00 Side Plank...Read More

American Fit Co Northwest – CrossFit Power Clean (Every :90 x 10 Sets: 3 Position Power Clean -High Hang -Low Hang -Floor) BAR RESCUE (Time) 27-21-15-9 Toes to Bar Hang Power Clean (95/65)Read More