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

American Fit Co Northwest – CrossFit Metcon (Checkmark) Teams of 3: 10,000m/9,000m C2 Bike or 12,500m/10,000m Echo Bike 150 Toes to Bar 150 Wallballs 150 Pushups *Split Reps as Needed *One Person Biking, Other 2 on MovementRead more

American Fit Co Northwest – CrossFit Power Snatch Every 1:00 x 10 sets 2 Power Snatch (singles) @ 65% OR RPE 6 Porsche 911 (Time) RX: 75/60 Calorie Row 50 Burpee Over Bar 25 Power Snatch (135/95) (Scored by Time)Read more

American Fit Co Northwest – CrossFit Team Jerry (Time) RX: “Team Jerry” Teams of 2 1 Mile Run (together) 2000m Row (split) 1 Mile Run (together) Mayhem Mini-Pump – Glutes (Checkmark) 4 Rounds: 10 Weighted Hip Thrust @ moderate weight -rest 30 seconds- 10 Back Rack Box Step Ups (each side) @ moderate weight -Rest 2 minutes between rounds- * Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds Weighted Hip Thrusts Back Rack Step UpsRead more

American Fit Co Northwest – CrossFit Metcon (Checkmark) Level 1: 9 min EMOM: Min 1: 6 Single Arm DB Row per arm Min 2: Max Ring to Chest Hold (30 sec cap) Min 3: Bike Level 2: 9 min EMOM: Min 1: 2-3 Low Ring Horizontal Assisted Ring Muscle Ups Min 2: Ring Swing Drill: 5 reps of – 2 “small” ring swings into 1 “max-effort” ring swing into 1 Hip Drive + Pull to Shoulder. Min 3: Bike Level 3: 5 sets: 1:00 AMRAP 8/6 Calorie Bike Max Ring Muscle Ups in the remaining time -Rest 1 minute between sets- Lincoln Continental (AMRAP – Rounds and Reps) RX: 15:00 AMRAP 3-6-9-12… Chest to Bar Pullups Air Bike Calories * 30ft Bodyweight Lunge between rounds (women’s calories: 2-4-6-8…)Read more