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 (each side) -rest 1:00 between sets- Dumbbell Russian Twist Side PlankRead 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

American Fit Co Northwest – CrossFit Recovery Workout (Checkmark) Easy Zone 2 2-3-4 minutes of each: Run Row Bike Movement & Mobility 2 Rounds of: 10 Cat-Cow 10 World’s Greatest Stretch (5/side) 10 PVC Pass Throughs Accumulate 1-2 min Dead Hang from pull-up bar Cat Cow World’s Greatest StretchRead more

American Fit Co Northwest – CrossFit ROPED (Time) 180 Double Unders 90/70 Calorie Row 45 Bench Press (135/95) Accessory (Checkmark) 10-9-8-7-6-5-4-3-2-1 Double Dumbbell Bent Over Row (RPE 6-7) Dumbbell Bench Press (RPE 6-7) *Not a workout, don’t sprint through this. Double Dumbbell Bent Over Row Dumbbell Bench PressRead more

American Fit Co Northwest – CrossFit DOOR DASHER (Time) 75-50-25 Wallballs Ab Mat Situps 75/60/45-50/40/30-25/20/15 Calorie Bike Front Squat (5×3 70-75% *on the 2:30) Optional Post WorkoutRead more