American Fit Co Northwest – CrossFit Warmup 1 Lap Run (inside) 30 Second Arm Circles 30 Second Calf Raises 30 Second Down Dog 1 Lap Run (inside) 30 Second Active Samson 30 Second Active Spiderman 30 Second Knuckle Draggers 1 Lap Run (inside) 60 ft. Shuttle (easy) 10 Alternating DB Deadlifts 6 Alternatig Box Step-Ups 60 ft. Shuttle (easy) 5 Single KB Swings Each Arm 6 Box Jumps 60 ft. Shuttle (easy) 4 Dumbbell Push Press Each Arm 6 Box Jumps 60 ft. Shuttle (moderate) 4 Alternating DB Snatch 4 Box Jump Overs Metcon WAIT A MINUTE (AMRAP – Reps) With A Partner 20 Rounds x AMRAP 1: 3 Shuttle Run 12 Dumbbell Snatches (50/35) Max Box Jump Overs (24″/20″) Alternate Round with Partner Accessory Work (6 Rounds for weight) 3 Sets: (For Quality) 10 Weighted Sit Ups 15 KB Side Bends 60′ Front Rack Carry 60′ Overhead CarryRead more

American Fit Co Northwest – CrossFit Partner Workout AMRAP 20: P1: Calorie Row P2: 30′ Dumbbell Front Rack Lunge 15 Dumbbell Bench Press 30′ Dumbbell Front Rack Lunge Accessory Work 3 Sets: 10 Alternating InclineDB Bench 10 Reverse Grip Bench Press 10 Standing Crush Grip KB French Press Max Banded PushupsRead more

American Fit Co Northwest – CrossFit Warmup 30 Second Alternating Lunges 30 Second Good Morning 30 Second Pigeon Each Side 30 Second Bottom Squat Hold 30 Second Frog Hops 30 Second Air Squats 30 Second Alternating Quad March 30 Second Knuckle Draggers 30 Second Slow Burpees SINGLE LEG SQUATS 20 seconds Air Squats 20 seconds Alternating Lunges 20 seconds Alternating Cossack Squats 20 seconds Shrimp Squats 20 seconds Single Leg Squats POWER CLEANS 5 High Hang Power Clean Cue hook grip and knuckles down to keep bar close. 5 Above Knee Power Clean Cue hips back when receiving bar. 5 Mid Shin Power Clean Cue fast elbows when receiving bar. Meet the bar at its highest point. CHEST TO BAR PULL-UPS 10 Scap Pull-Ups 10 Kip Swings 2-3 Strict Pull-Ups 2-3 Kipping Pull-Ups 2-3 Chest to Bar Pull-Ups Metcon THE OPEN TEST (AMRAP – Reps) AMRAP 20: 50 Pistols 50...Read more

American Fit Co Northwest – CrossFit Recovery Flow 5 Rounds: 10 Dumbbell Bench 200′ Farmer’s Carry 400m Run Accessory Work 3 Rounds: 12 Bent Rows (underhand) 12/12 Single Arm Lat Pulldown 12 DB Spider Curls 21’s Barbell CurlsRead more

American Fit Co Northwest – CrossFit Warmup 30 Seconds Down Dog 30 Seconds Up Dog 30 Seconds Hollow Hold 30 Seconds Active Spiderman 30 Seconds Plank 30 Seconds Active Samson 30 Seconds Down Dog to Push-Up Row …then Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Press and Reach 5 Stiff Legged Deadlift 5 Front Squat RING MUSCLE-UPS Low Ring Progression Top of Dip Support Hold Bottom Dip Support Hold into Dip False Grip with Toe Trainsitions High Ring Progression Scap Pull-Ups Ring Swings Swing to Bottom Dip Support Ring Muscle-Ups Cue atheltes to have their eyes up as the transition through the rings into the dip position. CLEAN & JERK Clean Progression with Empty Bar 5 High Hang Clean 5 Above Knee Clean 5 Mid Shin Clean Jerk Progression with Empty Bar 5 Strict Press 5 Push Press 5 Push Jerk Cue athletes to keep...Read more