American Fit Co Northwest – CrossFit Warm-up Rowling Warmup Round 1: Pushup to Down Dog Round 2: Air Squats Round 3: Empty Bar Strict Press Round 4: Squat Jumps Round 5: Burpees Over Rower Jump Rope Warmup Strength 3 Sets: 10 Barbell Strict Press 10 Seated Arnold Press 10 Lateral DB Raise 10 Barbell Drag Curls 10 DB French Press Metcon SHREK (Time) 5 Rounds: 250m Row 25 Double Unders (Unbroken) 25 Single Unders (Unbroken)Read more

American Fit Co Northwest – CrossFit Partner Metcon Teams of 3: AMRAP 30:00 Max Distance Bike P1: Bike P2/P3: Hold KBs (70/53) *every 5:00 and every drop, 10 sync burpeesRead more

American Fit Co Northwest – CrossFit Warm-up On a 6:00 clock: :30 Row 10 PVC pass-thrus 5 med-ball ground-to-overheads 5 med-ball thrusters (reach for the lockout) 5 false-grip ring rows 5 low ring muscle-up transitions WALL-BALL AND TOES-TO-BAR REVIEW 2 sets: 5 kip swings 5 wall-ball shots 2 sets: 5 kipping knee raises 5 wall-ball shots 1 set: 5 toes-to-bars 5 wall-ball shots CLEAN REVIEW 3 sets x 3 touch-and-gos + 3 single cleans (increase weight each set) (building to workout weight) PRACTICE ROUND 1-2 sets: 5 pulls on the rower 5 toes-to-bars (or scaled variation) 3 cleans as singles 1-3 muscle-ups (or scaled variation) Metcon CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups F: 14lb ball to 9ft target, 95lb M: 20lb ball to 10ft target, 135lb CrossFit Games Open 23.1...Read more

American Fit Co Northwest – CrossFit Recovery Flow 3 Rounds: 3:00 Easy Machine 1:00 Moderate Machine 4 Sets on the 5:00 20 Air Squats 10 Push Ups 20 Calorie Machine 10 Push Ups 20 Air SquatsRead more

American Fit Co Northwest – CrossFit Warmup AMRAP 8: 1:00 Machine 10 Inchworm w/Push Up 10 Alt. Leg V-Up 10 Hanging Scap Retractions 5 Kip to Swing 5 Spiderman Step Lunge and Reach(each side) CLEAN Down and up – “SPEED THROUGH THE MIDDLE” Elbows high and outside – “BAR CLOSE” Muscle Clean– “STRONG TURNOVER” Clean land – “FOOT WORK” JERK Dip Hold– “ELBOWS” Dip Drive– “UPRIGHTTORSO” Dip Drive Fast– “POP BAR” Dip, Drive, Punch– “AGGRESSIVE” Metcon WAR OF 1812 (AMRAP – Rounds and Reps) AMRAP 18: 12 Hang Clean and Jerks (95/65) 12 LateralBurpees over Bar 12 Toes to BarRead more