American Fit Co Northwest – CrossFit Warmup 2 Rounds: 1:30 Bike 10 KB Swings :20 Bar Hang 10 Ring Rows 5 Kip Swings 2 Kip Swings + 1 Kip 2 Kip Swings + 1 Pullup 2 Kip Swings + 1 Pullup + 1 Kip Swing 3 Pullups 3 Clean Deadlifts 3 Clean Deadlift + Shrug 3 Muscle Cleans 3 Hang Power Cleans 3 Power Clean Metcon Hook, Line, and Sinker (AMRAP – Reps) AMRAP 2 x 5 Rounds: 10/8 Calorie Fan Bike or 12/10 Calorie C2 Bike 5 Power Clean (155/105) Max Pullups Rest 1:00 Accessory Work Pull-ups (EMOM 6: 5 Strict Pullups)Read more

American Fit Co Northwest – CrossFit Recovery Flow 3 Rounds: 800 Meter Run 30 Push-ups 1,500/1,300 Meter Bike Accessory Work 3 Rounds: 10 Plate Front Raise 10 DumbbellBicep Curl 10 Skull CrushersRead more

American Fit Co Northwest – CrossFit Warmup 2 Sets: 200m Run 10 PVC Pass Through 10 PVC Front Squats 25 Single Unders :30 Wall Facing Handstand Hold 5 Down Dog/Push Up Front Squat: 2 Sets: 5 Lateral Lunges (each side) 5 Bootstrappers 5 Tempo “Perfect” Empty Barbell Front Squat (3:1:2:1) Front Squat (Build to a Heavy Single) F150 (Time) 3 Rounds: 5 Front Squats (185/135) 50 Double Unders 5 Wall WalksRead more

American Fit Co Northwest – CrossFit Warmup 3 Sets: 300m Row 10 Single Arm Dumbbell High Pull (each side) 5 No Jump Burpee 10 Hanging Scap Retractions, 5 Kip to Swings 20 Alt Leg V-Up 5 Kips Swings 5 Strict Knee Raises 5 Kipping Knee Raises 5 Kipping Knee Raise + Toes to Bar + Kipping Knee Raise 5 Toes to Bar Johnny Tsunami (AMRAP – Reps) 1:00 Dumbbell Hang Clean (50/35) Rest :30 1:00 Toes to Bar Rest :30 1:00 Burpee Over Dumbbell Rest :30 2:00 Dumbbell Hang Clean (50/35) Rest :30 2:00 Toes to Bar Rest :30 2:00 Burpee Over Dumbbell Rest :30 1:00 Dumbbell Hang Clean (50/35) Rest :30 1:00 Toes to Bar Rest :30 1:00 Burpee Over DumbbellRead more

American Fit Co Northwest – CrossFit Warmup 1 minute Spiderman Stretch (each side) 1minute Elbow to Floor Stretch (each side) 2 minute Couch Stretch (each side) 1 Set of Row, 1 Set of Ski, 1 Set of Bike :45 easy :15 moderate :30 easy :15 moderate/fast :15 easy :15 fast :15 rest :5 sprint RUNNING DOWN A DREAM (AMRAP – Rounds and Reps) Teams of 3 AMRAP 16 Minutes P1: 10/8 Calorie Bike Erg** P2: 10/8 Calorie Row** P3: 10/8 Calorie Ski** 10 x 25ft Synchro Shuttle Runs **All partners start on a different machine at the same time. When all machines are completed by all partners (i.e. 30/24 calories total by all partners), your team of 3 will perform 10 Synchro Shuttle runs (25 ft.) together Metcon (No Measure) 3 Rounds: 10 Barbell Bench Press 10 Dumbbell Floor PressRead more