American Fit Co Northwest – CrossFit Warmup 200m Run :30 Calf Raises :30 Plank :30 Down Dog :30 Forearm Stretch :30 Hollow Hold :30 Down Dog 200m Run 10 Scap Retractions 10 Small Kip Swings 100m Run 10 Knees to Chest 5 Strict Knee Raises 100m Run 3 Strict Toes to Bar 3 Toes to Bar Metcon 2021 CFG Event 10 (Time) 30 Toes to Bar 1.5 Mile Run 30 Toes to Bar 1.5 Mile Run 30 Toes to BarRunning Modifications: 3000m Row 6000m Bike 3000m Ski 1800m Assault RunnerRead more
American Fit Co Northwest – CrossFit Partner Workout Happy New Year 2023 (Time) Buy In: 2022m Row 10-9-8-7-6-5-4-3-2-1 Chest to Bar Pull-ups Single Arm DB Clusters DB Burpee Box Step Overs Toes to Bar Shuttle Run Cash out: 2023m BikeRead more
American Fit Co Northwest – CrossFit Warmup Bike 2:00 3 Rounds: 10 Pass Throughs (PVC) 10 Kip Swings 10 Good Mornings (PVC) Empty Bar: 5 Good Mornings 5 Snatch Grip Push Press 5 Snatch Grip Deadlifts 5 Kipping Pullups 3 Kipping C2B Pullups 1 Bar Muscle Up 5 Shrugs 5 High Pulls 5 Muscle Snatches 5 Power Snatches Weightlifting Power Snatch (EMOM 15: Building to a Heavy) Metcon CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.Read more
