American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: :15 Top of Dip Hold :30 Hollow Hold :15 Bottom of Dip Hold :30 Squat Jumps Strength Push Jerk (6×2) On the 2:30 x 6 Sets: 2 Push Jerks @ 80% Metcon CrossFit Games Open 12.4 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-upsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) AMRAP 7: 1:00 Machine 5/5 Spiderman Lunge & Reach 5 Pushup to Down Dog :30 Plank Recovery Flow Metcon (No Measure) EMOM 24: 2:00 – Bike 1:00 – Hang DB Clean and Jerk 2:00 – Run 1:00 – Ab Mat Situps 2:00 – Row Accessory Work Metcon (No Measure) 3 Sets: 15 Banded Chest to Bars :30 Plate Pinch 5 Strict PullupsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) EMOM 9: Min 1 – Easy Row Min 2 – Handstand Practice Min 3 – 5 Pushups, 10 Sit Ups, :15 Wall Sit Strength Deadlift (5×5) On the 3:00 x 5 Sets: 5 Reps @ 73% Metcon SICK JOKE (Time) 10-9-8-7-6-5-4-3-2-1 Deadlifts (225/155) Handstand Pushups *AFTER EACH ROUND 30′ Handstand WalkRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2:00 Bike AMRAP 8: 10 Air Squats 10 Ring Rows 10 Walking Lunge Steps 10 Sit Ups Strength Front Squat (5/3/1/5/3/1) 5 Reps @ 75% 3 Reps @ 78% 1 Rep @ 80% 5 Reps @ 78% 3 Reps @ 80% 1 Rep @ 83% Metcon SEVENTH WONDER (Time) 7 Rounds: 7 Double Dumbbell Front Squats 7 Chest-2-Bar Pullups 7 Double Dumbbell Push Jerks 7 Toes-2-Bar DB’s – (50/35)Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) EMOM 9: Min 1 – Bike/Row/Run/Ski Min 2 – 3 Strict Pullups, 6 Push Ups, 9 Air Squats Min 3 – Band Pull Aparts Metcon Metcon (Time) 5 Rounds: 5-4-3-2-1 Rope Climbs *10 Bench Press (165/105) After each set Accessory Work Metcon (AMRAP – Reps) 3 Sets: Max Unbroken Strict Ring Dips 1:00 Plank Hold Max Unbroken PushupsRead more