American Fit Co Northwest – CrossFit Warmup 3 Rounds: 1:00 Bike (moderate) 5 Inchworms 5 Pushup to Down Dog 10 DB Strict Press 15 Good Mornings JERSEY SHORE (Time) 5 Rounds: Pick one: (1600m C2 Bike, 50/40 Cal Fan Bike, 800m Row, 800m Ski, 600m Run) 30 Single Dumbbell C&Js (35/25) 30 PushupsRead more

American Fit Co Northwest – CrossFit Warmup 2:00 Bike :30 Plank Hold 1:00 Row :30 Plank Hold 1:00 Bike :30 Plank Hold 2:00 Row :30 Plank Hold BRUNT ENDS (Calories) AMRAP 7: 50/40 Calorie C2 Bike or 40/30 Fan Bike Max Calorie Row Rest 3:00 AMRAP 7: 50/40 Calorie Row Max Calorie Bike Accessory Work (No Measure) 2 rounds: 10 Ring Rows 10 Banded Pushups 10 Standing Alternating DB Curl 10 Standing Tricep DB French Press 20 Weighted Situps 15 sec hollow hold 30 yd Single Arm DB Farmers Carry (left) 30 yd Single Arm DB Farmers Carry (right)Read more

American Fit Co Northwest – CrossFit Warmup 2 Rounds: 1:00 Jog 10 Barbell Good Mornings 1:00 Bike (easy to moderate) 10 Spiderman Lunge (each leg) 5 Ring Rows Build up to Sumo Deadlift weight Sumo Deadlift (5,4,3,2,1) Building across all sets PULL TABS (AMRAP – Reps) AMRAP 8: 3 Deadlifts (315/225) 5 Strict Chest to Bar PullupsRead more

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 1:00 Row 10 Pushups to Down Dog 25 Band Pull Aparts 10 Empty Bar Bench Press Build up to Bench Weight Bench Press (3×2 @ 90%) WORK BENCH (Time) 5 Rounds: 500m Row 15 Bench Press (135/95)Read more

American Fit Co Northwest – CrossFit OVER THE RIVER AND THROUGH THE WOODS (Time) Teams of 3: 3 Mile Run (together) 100 Front Squats (185/135) *Partition as NeededRead more