American Fit Co Northwest – CrossFit Recovery Workout (Checkmark) 3 Rounds @Smooth Zone 2 Effort: 3 Min Run 3 Min Row 3 Min Ski 3 Min Bike Movement & Mobility 3 Rounds 5 World’s Greatest Stretch (per side) 8 Jefferson Curl (light) 1:30 Deep Squat Hold 10 Thoracic Rotations (per side) World’s Greatest Stretch Jefferson Curl Deep Squat Hold Wall Thoracic RotationsRead more

American Fit Co Northwest – CrossFit Deadstop Deadlift Every 2:00 x 5 sets 3 Deadstop Deadlifts @ 70% OR RPE 7 World War Z (Checkmark) 2 Rounds: 1600m Run 15 Deadlifts (275/175)Read more

American Fit Co Northwest – CrossFit Gymnastics (Handstand Walk) (Checkmark) Level 1: 9 min EMOM: Min 1: 8-10 Pike HSPU Lift Offs – feet on box for those who can Min 2: 15-30 Second Hollow Body Hold Min 3: Rest minute Level 2: 9 min EMOM: Min 1: 1 Complex of: Wall Walk x1 + 5 Sec Handstand Hold + Handstand Walk as far as possible away from the wall Min 2: 15-30 Second Hollow Body Rock Min 3: Rest minute Level 3: 9 min EMOM: Min 1: 30 Second Max Distance Handstand Walk Min 2: 30 Second Max Hollow Body Rock Min 3: Rest minute Max Velocity (Time) 5 Sets: AMRAP 2 20/15/12 Calorie Bike Max Handstand Pushups Rest 1:00Read more

American Fit Co Northwest – CrossFit Cindy Lou WHO? (AMRAP – Reps) AMRAP 20: 1,2,3,4,5…. Pullups 2,4,6,8,10…Pushups 3,6,9,12,15 Air Squats Upperbody Pulling 3 Sets: Max Strict Pullups 10 Ring RowsRead more

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 10:00 AMRAP 100m Jog 100m Easy Row 10 Air Squats 10 Reverse Lunges 10 Glute Bridges Workout Prep: 2 sets 100m Run Together 100m Row (each) Lincoln Continental (AMRAP – Rounds and Reps) FREEDOM (RX): 15:00 AMRAP 3-6-9-12… Kettlebell Swings (53/35) Air Bike Calories * 30ft Bodyweight Lunge between rounds (women’s calories: 2-4-6-8…) (Scored by Rounds + Reps) (KG conv: 24/16) INDEPENDENCE (Intermediate): 15:00 AMRAP 3-6-9-12… Kettlebell Swings (35/26) Air Bike Calories * 30ft Bodyweight Lunge between rounds (women’s calories: 2-4-6-8…) (KG conv: 16/12) LIBERTY (Beginner): 15:00 AMRAP 2-4-6-8… Kettlebell Swings (light) Calorie Air Bike * 20ft Bodyweight Lunge between rounds Workout Option 2 Recovery Workout (Checkmark) 45 Minutes at Zone 2 Pace 4,000m Bike Erg OR 120/100 calorie Air Bike OR 1 mile Run 3 Turkish Get Up (per arm 53/35) 1500m Row 30...Read more