American Fit Co Northwest – CrossFit Metcon (Time) RX: 800m Run -into- 10 Rounds: 1 Rope Climb 7 Dumbbell Bench Press (50/35) 14 Air Squats -into- 800m RunRead more

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: Banded 7s -into- 3 Rounds 100m Easy Jog 10 Ring Rows 5 Push Ups 5 Hanging Knee Raises 15-second Hollow Hold Workout Prep: 1 Controlled Round 200m Run 3 Ring Muscle Ups (or scaled option) Primrose (AMRAP – Rounds and Reps) FREEDOM (RX) 20:00 AMRAP 400m Run (or 1000m Bike Erg or 30/24 cal Air Bike) 10 Ring Muscle Ups (or 10 Burpee Pull Ups) (Scored by Rounds + Reps) INDEPENDENCE (Intermediate) 20:00 AMRAP 400m Run (or 1000m Bike Erg or 30/24 cal Air Bike) 7 Bar Muscle Ups (or 7 Burpee Pull Ups) LIBERTY (Beginner) 20:00 AMRAP 300m Run (or 750m Bike Erg or 22/18 cal Air Bike) 10 Up Down + Ring Row Workout Option 2 Recovery Workout (Checkmark) 45 Minutes at Zone 2 Pace 4,000m Bike Erg OR 120/100 calorie Air Bike...Read more

American Fit Co Northwest – CrossFit Magnolia (Time) RX Teams of 2 100-80-60-40-20 Calorie Air Bike -100ft Single Dumbbell Lunge (50/35) after each set (together)- (Women Calories: 80-64-48-32-16) Core Work (Checkmark) 4 sets: 10 Single Arm KB Situps (Left) 10 Single Arm KB Situps (Right) -rest 30 seconds- 7 Around the Worlds (each side) -rest 30 seconds- 10 Standing Banded Pallof Press (each side) -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 Single Arm Kettlebell Overhead Sit Up Around the Worlds Standing Banded Pallof PressRead more

American Fit Co Northwest – CrossFit Power Clean (AMRAP – Reps) Every 1:30 x 8 sets 2 Power Cleans @ 65% OR RPE 6 Freesia (3 Rounds for reps) FREEDOM (RX) 3 sets 4:00 AMRAP 75 Double Unders 15 Front Squats (135/95) 75 Double Unders Max Power Cleans (135/95) in the remaining time. -rest 2:00 between sets-Read more

American Fit Co Northwest – CrossFit Handstand Walk (Checkmark) Level 1: 12 min EMOM: Min 1: 50ft Reverse Bear Crawl Min 2: 20 Second Hollow Body Hold Min 3: 50ft Overhead Waiter Carry (25ft per arm) Min 4: 20 Second Arch Body Hold Level 2: 12 min EMOM: Min 1: 2 Reps of Kick Up Handstand Walk 12-24in away from the wall Min 2: 20 Second Hollow Body Hold Min 3: 1 Complex of: Wall Walk + 5 Sec Handstand Hold + Handstand Walk as far as possible away from the wall Min 4: 20 Sec Arch Body Hold Level 3: 12 min EMOM: Min 1: 25ft Handstand Walk (30 second cap) Min 2: 20 Sec GHD Hollow Hold Min 3: 25ft Handstand Walk Min 4: 20 Sec GHD Sorenson Hold Hyacinth (AMRAP – Rounds and Reps) RX 2 5:00 AMRAP 500/450m Row 25 Push Ups 1000/900m Bike 25 Ring...Read more