American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 7:00 Alternating Stations 0:00-2:00 Light Machine Work 2:00–4:00 → 100ft Light Farmer Carry 4:00–6:00 → 10 Plank Shoulder Taps 10 Alternating Lunges 3 Inchworms -6:00–8:00 → 50ft Farmer Carry (slightly heavier) 5 Hand Release Push-Ups 10 second Handstand Hold Workout Prep: 1 Set 50ft Farmer Carry 10ft Handstand Walk or 2 Wall Walks 50ft Farmer Carry Oklahoma City Thunder (5 Rounds for time) FREEDOM (RX): 5 sets 100ft Farmer Carry (moderate) 50ft Handstand Walk (Or 4 Wall Walks) 100ft Farmer Carry (moderate) -rest 1:00 between sets- (Score by Time each set) INDEPENDENCE (Intermediate): 5 sets 100ft Farmer Carry (moderate) 25ft Handstand Walk (Or 2 Wall Walks) 100ft Farmer Carry (moderate) -rest 1:00 between sets- LIBERTY (Beginner): 5 sets 50ft Farmer Carry (moderate) 50ft Bear Crawl 50ft Farmer Carry (moderate) -rest 1:00 between sets- Workout Option...Read more

American Fit Co Northwest – CrossFit Metcon (Time) RX: Teams of 2 800m Run (Together) 30 Bar Muscle Ups/Burpee Pullups 800m Run (Together) 6 0 Front Squats (155/105) 800m Run (Together) 30 Bar Muscle Ups/Burpee Pullups 800m Run (Together)Read more

American Fit Co Northwest – CrossFit NIKKI (Weight) AMRAP 20: 200m Run 1 Power Clean (heavy) Accessory Work (Checkmark) 3 sets: 25 Kettlebell Side Bends (each side) 30 V-Ups -rest 1:00-1:30 between sets- Kettlebell Side Bends V-UpsRead more

American Fit Co Northwest – CrossFit Accessory Work (Checkmark) 3 sets 12 Heel Elevated Goblet Squat 15 second Banded Glute Bridge Hold -rest 1:00 between sets- Heel Elevated Goblet Squats Banded Glute Bridge Hold CARRY THE BOATS (Checkmark) Partner 1: 200m Sled Drag Partner 2: 20/15 Calorie Row 100′ Farmers CarryRead more

American Fit Co Northwest – CrossFit Gymnastics (Rope Climb) (Checkmark) All levels: Seated on Box Foot Lock Drill; 5 Foot Locks Seated on Box Foot Lock to Stand – with straight arms; 5 locks + stand Standing Foot Lock to Stand; 5 locks + stand + reach Crossover Warmup Singles Single + 1 Cross Single + 1 Cross + Single String them together Double Under Crossovers MJ (AMRAP – Rounds and Reps) AMRAP 23: 2 Rope Climbs 3 Wall Walks 23 CrossoversRead more