American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 3 Rounds 1:00 Easy Row 25ft Light Sled Push or 25ft Bodyweight Lunge 8 Glute Bridges 6 Tempo Air Squats 2x50ft Shuttle Run Workout Prep: 1 Round @ 60–70% 100m Row 25ft Sled Push or 25ft Single Dumbbell Walking Lunge Roy Rogers (Time) FREEDOM (RX): 4 Rounds 500/450m Row 100ft Sled Push (2×45/1×45)(or 50ft Single Dumbbell Walking Lunge (50/35)) (Scored by Time) (KG conv: 2×20/1×20 on sled, 22.5/15 DB) INDEPENDENCE (Intermediate): 4 Rounds 400/350m Row 100ft Sled Push (1×45/1×25)(or 50ft Single Dumbbell Walking Lunge (35/25)) (KG conv: 1×20/1×10 on sled, 15/10 DB) LIBERTY (Beginner): 4 Rounds 300/250m Row 50ft Empty Sled Push (or 10 Single Dumbbell Box Step Ups (light)) Workout Option 2 Recovery Workout (Checkmark) 30 Minute AMRAP at continuous Zone 2 effort: 25ft Inchworms 25ft Duck Walk 5 World’s Greatest Stretch with rotation...Read more

American Fit Co Northwest – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereRead more

American Fit Co Northwest – CrossFit Power Clean Every :90 x 20 Rounds: Build to a 1RMRead more

American Fit Co Northwest – CrossFit Metcon (AMRAP – Rounds and Reps) 25:00 AMRAP 50/40 Calorie Row 800m Run 50/40 Calorie Bike 400m Sled Drag (45/25) Optional Accessory (Checkmark) 4 sets 8 Alternating Dumbbell Bench Press (each side) 15 Resistance Band Chest Fly – High to Low ( -rest 1:00 between sets- Alternating DB Bench Resistance Band Chest Fly – High to LowRead more

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, 12-8-6) (Scored by Time each set)Read more