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 UpsRead 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 Wall Walk • Confirm carry weight and handstand scaling • Reinforce pacing and transitions Palmier (Time) FREEDOM (RX): 5 Rounds 100ft Farmers Carry (70s/50s) 50ft Handstand Walk (or 4 Wall Walks) (Scored by Time) (KG conv: 32.5/22.5) INDEPENDENCE (Intermediate): 5 Rounds 100ft Farmers Carry (50s/35s) 25ft Handstand Walk (or 2 Wall Walks) (KG conv: 22.5/15) LIBERTY (Beginner): 5 Rounds 50ft Farmers Carry (light) 50ft Bear Crawl Workout Option 2 Recovery Workout (Checkmark) At Continuous Zone 2 Effort: 15 Min Bike 15 Min Incline Walk (or Slow Jog) 15 Min Row Movement & Mobility 2-3 Rounds...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 Russian Kettlebell Swings @ RPE 7/10 -rest 1:00- between sets- GHD Hip Extension Supermans Russian Kettlebell SwingsRead 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 Optional Accessory (Checkmark) Tabata 8 sets (4:00) 20 seconds Max Banded Bicep Curls 10-second rest -rest 2:00- Tabata 8 sets (4:00) 20 seconds Max Banded Tricep Extensions 10-second rest Banded Bicep Curls Banded Tricep Pull DownsRead more