American Fit Co Northwest – CrossFit Warm-up 2:00 Bike/Run/Row/Ski 8 Rounds: :20 Superman Hold :10 Rest 2:00 Bike/Run/Row/Ski 8 Rounds: :20 HollowHold :10 Rest Metcon (No Measure) With an Empty Bar: 5 Good Mornings 5 Back Rack Snatch Grip Push Presses 5 Back Squats 5 Snatch Grip Stiff-Legged Deadlifts 5 Muscle Snatches 5 Hang Power Snatches :30 Plank Hold 5/5 Spiderman Lunge 10 Scap Pullups :20 Handstand Hold 5/5 Stepback Lunges 10 Kip Swings 3 Negative HSPUs 3/3 Pistols 6 Pullups 5 Hang Power Snatches 3 HSPUs 4 Pistols 5 Pullups 5 Hang Power Snatchs Metcon BLOODY MARY (AMRAP – Rounds and Reps) AMRAP 20: 5 Handstand Pushups/DB Push Press 10 Pistols/DB Lunges 15 Pullups *Every 4:00 (Starting at 0:00) 15 Hang Power Snatches (45/35)Read more

American Fit Co Northwest – CrossFit Warm-up 3 Rounds: 250m Row 5 Strict Pullups 10 Pushups 15 PVC OHS Strength Power Clean (Build to a 3 Rep Max) Metcon SOMETHING OR OTHER (Time) 20 Power Cleans 20 Bench Press 20 Overhead Squats (155/105)Barbell Load should not exceed 70% of your 1RM on any of the exercises. Reduce loading if needed. Athletes can use multiple weights if needed.Read more

American Fit Co Northwest – CrossFit Partner Metcon SAY HELLO TO MY LITTLE FRIEND (Time) With a Partner: 40/32 Calorie Fan Bike 40 Power Snatches (95/65) 40/32 Calorie Fan Bike 80 Toes to Bar 40/32 Calorie Fan Bike 40 Power Snatches (95/65) 40/32 Calorie Fan Bike Accessory Work Metcon (No Measure) 100 Strict Press 100 Barbell Curls 100 Push Press (Empty Bar)Read more

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