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

American Fit Co Northwest – CrossFit Tempo Back Squats Every 2:00 x 5 sets 3 Tempo Back Squats @ 65% (Tempo: 3 seconds down, 3 in the hole) Daffodil (Time) RX 50 Wall Balls (20/14) 35 Toes to Bar 50 Box Jumps (24/20) 35 Toes to Bar 50 Wall Balls (20/14)Read more

American Fit Co Northwest – CrossFit Snatch Pull + Hang Snatch + Overhead Squat (Weightlifting Variable Reps & Sets) Every 2:00 x 7 sets 1 Snatch Pull + 1 Hang Squat Snatch + 1 Overhead Squat @ 60–65% OR RPE 6 * The complex should be completed unbroken Cherry Blossom (AMRAP – Rounds and Reps) RX 9:00 AMRAP 3, 6, 9, 12… Power Snatch (95/65) Burpee Over Bar (Scored by Rounds + Reps)Read more

American Fit Co Northwest – CrossFit Peony (AMRAP – Reps) RX 20:00 AMRAP 200m Run 4 Wall Walks 400m Run 8 Wall Walks 600m Run 12 Wall Walks 800m Run Max Wall Walks in remaining time (16 Wall Walk Cap) Accessory (Time) Accumulate 3:00 minutes: Plank Hold (elbows) Rest as needed. Score is total clock time at finish. There is a 10:00 time cap. Scaling options: – Knee Plank Hold (elbows) – Top of the Push Up Hold – You can also scale down to accumulating 2 minutes instead of 3.Read more

American Fit Co Northwest – CrossFitRead more