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

American Fit Co Northwest – CrossFit Warmup 2 Rounds: 1:00 Row (moderate) 5 Inchworm w/Push Up 10 Single Arm Dumbbell Thruster (each side) BANDED SQUAT WARMUP 10 Side step R/L 10 Forward/Backwards Walk 10 Glute Bridges 10 Single Leg Glute Bridges 10 Bird Dogs R/L 10 Squats BUILD TO SQUAT WEIGHT AND BOX HEIGHT Strength Back Squat (5×5 Back Squat *5 Seated Box Jumps Between Each Set) Metcon IRELAND (Checkmark) EMOM 18: 1: 200/175m Row 2: 10 Burpees Over Rower 3: 15 Wallballs (20/14)Read more

American Fit Co Northwest – CrossFit Partner Metcon SEBASTIAN & FLOUNDER (4 Rounds for reps) AMRAP 4 x 4 Rounds: Rest 1:00 b/t Rounds 1000m/900m Bike R1: Max Rope Climbs R2: Max Bar Muscle Ups R3: Max Chest to Bars R4: Max PullupsRead more

American Fit Co Northwest – CrossFit Warmup 2:00 Row Easy 30 Seconds Alternating Reverse Lunge 30 Seconds Jumping Jacks 30 Seconds Active Spiderman 30 Seconds Active Samson 1:00 Row Easy 30 Seconds Air Squats 30 Seconds Down Dog to Push-Ups 30 Seconds Bodyweight Good Mornings 30 Seconds Single Unders 30 Seconds Knuckle Draggers 30 Seconds Slow Burpeees 30 Seconds Row Easy SKILL SAW (Distance) AMRAP 14: 2000m/1600m Row 150 Double Unders Max Handstand Walks Accessory Work 3 Rounds: 5 Dumbbell Bench 10 Alternating Incline Bench 10 Dumbbell Strict Press 10 Kettlebell Skull CrushersRead more