American Fit Co Northwest – CrossFit Warmup MERRY-GO-ROUND (Time) 10 Rounds: 4 Burpees 6 Kettlebell Swings (70/53) 8 Wallballs (20/14) Metcon (No Measure) 4 Sets: 5 Seated DBStrict Press 7 Incline DB Bench Press Max DB Flat BenchRead more

American Fit Co Northwest – CrossFit Partner Workout JOURNEY UNDER THE SEA (Time) Teams of 3: 5000m Row 150 Toes to Bar 150 Wallballs 150 Burpees *Split Reps as Needed *One Person Rowing, Other 2 on MovementRead more

American Fit Co Northwest – CrossFit Warmup Every 2:00 x 4 Rounds: :45 Machine R1 – :45 Spiderman and Lunge| R2 – :45 Pushup to Down Dog R3 – :45 Cossack Squats R4 – :45 Jump Squats PVC WARMUP (STANCE,GRIP,POSITION) 10 Pass Throughs 10 Good Mornings 5 Down and Up (SPEED THRU MIDDLE) 5 Elbows High and Outside ( BAR CLOSE) 5 Muscle Snatch (STRONG TURNOVER) 5 Snatch Land (2”/4”/6”) (FOOTWORK) 5 Snatch Drop (FOOTWORK) 5 Snatch Grip Push Press (LOCKOUT) 5 Heaving Snatch Balance (FAST PUNCHOUT) 5 Drop Snatch (SPEED UNDER BAR) 5 Snatch Balance (FOOT AND HAND SPEED) 3 High Hang Snatch 3 Low Hang Snatch ○ EMPTY BAR WARMUP (STANCE,GRIP,POSITION) 5 Down and Up (SPEED THRU MIDDLE) 5 Elbows High and Outside ( BAR CLOSE) 5 Muscle Snatch (STRONG TURNOVER) 5 Snatch Land (2”/4”/6”) (FOOTWORK) 5 Snatch Drop (FOOTWORK) 5 Snatch Grip Push Press (LOCKOUT) 5 Heaving...Read more

American Fit Co Northwest – CrossFit Recovery Flow AMRAP 30: 20 Lunge Steps (50/35) 10 Calorie Machine 20 DB Snatches (50/35) 10 Calorie Machine 20 Ring Rows 10 Calorie Machine 20 Crossovers 10 Calorie MachineRead more

American Fit Co Northwest – CrossFit Back Squat (2 Back Squat 4 Back Squat 6 Back Squat 8 Back Squat 10 Back Squat *These will be ascending reps AND ascending weight.) Habanero (No Measure) AMRAP 12 Minutes 1-3-5-7-9…. Power Cleans (115/80) Front Squats (115/80) Lateral Burpee Over BarRead more