American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 8:00 Flow 0:00–2:00 Easy Jog 2:00–4:00 2 Rounds 10 Air Squats 8 Reverse Lunges 8 Single Arm Dumbbell Strict Press (each) 4:00–8:00 2 Rounds 6 Dumbbell Push Press (light) 50ft Farmer Carry (light) 10 Walking Lunge Steps Workout Prep: 1 Round @ 60–70% 100m Run 10 Walking Lunges 4 Push Press 50ft Carry The Guarantee Fairy (AMRAP – Rounds and Reps) FREEDOM (RX): ON A 20:00 RUNNING CLOCK 800m Run Then AMRAP in Remaining Time 20 Walking Lunges 10 Dumbbell Push Press (50s/35s) 100ft Dumbbell Farmer Carry (50s/35s) (Scored by Rounds + Reps) (KG conv: 22.5/15) INDEPENDENCE (Intermediate): ON A 20:00 RUNNING CLOCK 800m Run Then AMRAP in Remaining Time 20 Walking Lunges 10 Dumbbell Push Press (35s/25s) 100ft Dumbbell Farmer Carry (35s/25s) (KG conv: 15/10) LIBERTY (Beginner): ON A 20:00 RUNNING CLOCK 600m Run...Read more

American Fit Co Northwest – CrossFit Metcon (AMRAP – Reps) Teams of 2 6 sets (each/1:1) 3:00 AMRAP Odd Sets: 5 00/450m Row/Max Double Unders Even Sets: 400m Run/Max Meter BikeRead more

American Fitness Co – CrossFit Back Squat Build to a 3RM Back Squat Bees Everywhere! (Time) 25 Toes to Bar 50 Wall Balls (20/14) 25 Toes to Bar 50 Wall Balls (20/14) 25 Toes to BarRead more

American Fit Co Northwest – CrossFit Metcon (Time ↓ Shorter is Better) 600m Run 25 Bench Press (115/75) 5 Wall Walks 600m Run 20 Bench Press (115/75) 4 Wall Walks 600m Run 15 Bench Press (115/75) 3 Wall Walks 600m Run 10 Bench Press (115/75) 2 Wall Walks 600m Run 5 Bench Press (115/75) 1 Wall Walks Optional Accessory (Checkmark) 3 sets 10 Ring Push Ups 10 Dumbbell Rollovers -rest 1:30-2:00 between sets- Dumbbell RolloversRead more

American Fit Co Northwest – CrossFit Squat Clean (Every 1:00 x 10 sets 2 Squat Cleans (singles) *building to workout weight) Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 16/13 Calorie Row 8 Lateral Burpee Over Bar 2 Squat Cleans (185/125)Read more