American Fit Co Northwest – CrossFit Strength Bench Press (Build to a Heavy set of 5) Partner Metcon Alcatraz (AMRAP – Rounds and Reps) AMRAP 20: (with a partner) 800 Meter Row 80 AbMat Sit-ups 500 Meter Row 50 Push-ups 300 Meter Row 30 Toes to Bar *split reps as neededRead more

American Fit Co Northwest – CrossFit Warmup Line Drills Jump Rope Warm Up DB Snatch/Lunge Review 3 DB Deadlifts 3/3 DB Lunges (DB at side) 3 DB High Pulls 3/3 DB Lunges (DB in Front Rack) 3 DB Push Press 3/3 DB Lunge (DB Overhead) 3 sets (Building in Weight) 5 Dumbbell Snatch (one arm) 5 Dumbbell Walking Lunges (one arm) 5 Dumbbell Snatch (other arm) 5 Dumbbell Walking Lunges (other arm) 5-10 crossovers 1 set (at workout pace): 4 Dumbbell Snatch (one arm) (70/50) 4 Dumbbell Walking Lunges (one arm) (70/50) 4 Dumbbell Snatch (other arm) (70/50) 4 Dumbbell Walking Lunges (other arm) (70/50) 16 crossovers Metcon Quarterfinal 23.2 (AMRAP – Rounds and Reps) AMRAP 12: 8 Dumbbell Snatches, arm 1 8 Overhead Walking-Lunge Steps, arm 1 8 Dumbbell Snatches, arm 2 8 Overhead Walking-Lunge Steps, arm 2 40 Crossovers DBs – (70/50) Accessory Work 3 Rounds: 5 Barbell...Read more

American Fit Co Northwest – CrossFit Recovery Flow AMRAP 25: Partner 1: AMRAP 3 Strict Pullups 6 Dumbbell Front Squats 9 Dumbbell Bench Press 12 Dumbbell Deadlifts Partner 2: 500m Row/1000m Bike/400m Run/500m SkiRead more

American Fit Co Northwest – CrossFit Warmup 2 Rounds: 1:00 Row (moderate) 10 Single Arm Russian KB Swing (each side, light) 10 Single Arm KB Press (each side, light) 20 Step Back Lunge Metcon EMERALD ISLE (Time) 9-15-21 Double Dumbbell Hang Clean & Jerk (50/35) 50′ Front Rack Lunge After Each Set Capacity Builder 2 Rounds: 2:00 Max Calorie Row 2:00 Max Caloire Bike 2:00 RestRead more

American Fit Co Northwest – CrossFit Warmup Line Drills 10 Hanging Scap Retractions 5 Kip Swings 5 Strict Pullups 10 Kip Swings 5 Kipping Knee Raises 5 Toes to Bar Strength Strict Pull ups (EMOM 8: 1: Max Strict Pullups 2: REST) Metcon SAINT PATRICK (Time) Partition Anyway 1600m Run 100 Toes to Bar CAP 16:00Read more