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

American Fit Co Northwest – CrossFit TIME AFTER TIME (AMRAP – Reps) Every 4:00 x 5 Rounds: Run 400m AMRAP: 10 Pullups 20 Pushups 30 Air Squats Accessory (Checkmark) 3 sets 30 Banded Bicep Curls 30 Banded Tricep Pull Downs -rest 1:00 between sets- Banded Bicep Curls Banded Tricep Pull DownsRead more

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