American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 3 Rounds 20-second Hollow Hold 8 Abmat Sit Ups 5 Hanging Knee Raises 10-second Superman Hold Workout Prep: 2 Sets 4 GHD Sit Ups (controlled) 4 Toes to Ring or Toes to Bar Olive Green (Checkmark) FREEDOM (RX): Every 1:00 (10:00) Minute 1: 15 GHDs (or V-ups) Minute 2: 10 Toes to Ring (or 8 Toes to Bar) (Scored by Completion) INDEPENDENCE (Intermediate): Every 1:00 (10:00) Minute 1: 12 GHDs (or V-ups) Minute 2: 8 Toes to Ring (or 6 Toes to Bar) LIBERTY (Beginner): Every 1:00 (10:00) Minute 1: 12 Sit Ups Minute 2: 10 Hanging Knee Raises Workout Option 2 Recovery Workout (Checkmark) 30-45 Minute Row @Zone 2 Pace * Every 5 minutes, stop and do 50ft Dual Kettlebell Overhead Carry (53/35) + 30 sec Hollow Hold Double Kettlebell Overhead Carry Hollow Hold...Read more

American Fit Co Northwest – CrossFit Spearmint (AMRAP – Rounds and Reps) RX Teams of 3 25:00 AMRAP Partner 1: 400m Run (or 16x50ft Shuttle Run) Partner 2: AMRAP 50ft Dumbbell Farmer Carry (50s/35s) 8 Burpee Box Get Overs @ 24/20 Partner 3: Rest -Rotate when partner finishes the 400m run. Partner picks up where the AMRAP was left off. (Scored by Total Rounds + Reps)Read more

American Fit Co Northwest – CrossFit Power Clean Every 2:30 × 5 sets 2 Power Cleans (heavy) Lime Green (Time) RX: 6 Rounds 3 Wall Walks 6 Power Cleans (135/95) 12 Pull UpsRead more

American Fit Co Northwest – CrossFit Pistachio (8 Rounds for time) RX 4 Rounds: 25/20 /15 Calorie Bike 10 x50ft Shuttle Run 50 Single Unders 25/20 Calorie RowRead more

American Fit Co Northwest – CrossFit Weighted Pull-ups (Weightlifting Variable Reps & Sets) Turquoise (AMRAP – Reps) Rx: 3 sets 3:00 AMRAP 100ft Single Dumbbell Walking Lunge (50/35) Max Burpee Over Dumbbell -rest 2:00 between sets-Read more