American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) 8:00 Calorie Machine 40 Hang DB Clean-and-Jerks 40 Ab Mat Sit Ups 4:00 Calorie Machine 40 Single DB Thrusters 40 Ab Mat Sit Ups 8:00 Calorie MachineRead more

American Fit Co Northwest – CrossFit Metcon HEAD OVER HEELS (2 Rounds for reps) AMRAP 5: Toes to Bar EMOM: 9 Deadlifts (155/105) Rest 2 Minutes AMRAP 5: Handstand Push-ups EMOM: 9 Deadlifts (155/105) Metcon (No Measure) 4 Sets For Quality: :30 GHD Hip Extension Hold 20 Alternating DB Plank Row (10 each) 10 Glute BridgesRead more

American Fit Co Northwest – CrossFit Metcon WALK THE LINE (Time) 5 Rounds: 9 Chest to Bar Pull-ups 30′ Dumbbell Walking Lunge 60 Double Unders 30′ Dumbbell Walking LungeRead more

American Fit Co Northwest – CrossFit Strength Power Snatch (Build to a Heavy Single) Metcon COMPTRAIN STANDARD (AMRAP – Rounds and Reps) AMRAP 5: 10 Thrusters (95/65) 10 Bar Facing Burpees 10 Power Cleans (95/65) 10 Bar Facing Burpees 10 Hang Power Snatches (95/65) 10 Bar Facing BurpeesRead more

American Fit Co Northwest – CrossFit Partner Workout DOUBLE OR NOTHING (Time) A) Complete for time “5K Row” Relay Style B) Complete for time 12 Rounds, Each Athlete completes 4 Rounds at a time 5 Power Snatches (135/95) 50 Double Unders Time Cap: 25 Minutes TotalRead more