American Fit Co Northwest – CrossFit Accessory Work 12 minute EMOM minute 1: 8 Seated Dumbbell Presses 50/35 minute 2: 8 Ring Push Ups [more parallel your stomach is to the ground, the more difficult] minute 3: Max Unbroken Pushups Jalapeno (Time) 40/32 Calorie Assault Bike 20 Handstand Push Ups 400m Run 30/24 Calorie Assault Bike 15 Handstand Push ups 300m Run 20/16 Calorie Assault Bike 10 Handstand Push ups 200m Run 10/8 Calorie Assault Bike 5 Handstand Push ups 100m RunRead more

American Fit Co Northwest – CrossFit Ghost Pepper (Time) 3 Rounds: 8 Power Snatches (135/95) 16 Pullups 24 Wallballs Accessory Work 3 sets: 5 Strict Pullups 10 Double DB Bent Over Row Max Bent Over Barbell Row – Underhand Grip -rest 2:00 between sets-Read more

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