American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 3 Rounds 30-sec Easy Jump Rope 10 Air Squats 5 Hand Release Push Ups 4 Step Up and Overs Workout Prep: 1 Round 10 Double Unders 2 Burpee Box Get Overs (easy pace) Curling (Time) FREEDOM (RX): 4 rounds 60 Double Unders 10 Burpee Box Get Overs (30/24) INDEPENDENCE (Intermediate): 4 rounds 50 Double Unders 10 Burpee Box Get Overs (24/20) LIBERTY (Beginner): 4 rounds 60 Single Unders 8 Up Downs + Box Step Ups (24/20) Workout Option 2 Recovery Workout (Checkmark) 45 Minute Cardio of choice (Run, Row, Bike, or Ski) *Mixed in as you see fit: 6-8 x 30 second higher effort bouts. **Zone 2 pace in remaining times. Fartlek Row Workout Option 3 Mayhem Racing (5 Rounds for reps) Warm-up: AMRAP6 1 minute easy cardio (row, jog, bike, or ski) 10 Air...Read more

American Fit Co Northwest – CrossFit Metcon (5 Rounds for reps) RX: 5 sets (:45 on/:15 off) Minute 1: Wall Walks Minute 2: Calorie Row Minute 3: Power Cleans (135/95) Minute 4: Box Step Ups (20) Minute 5: Recovery Bike (Scoring: keep a running total for stations 1-4. Station 5 is a recovery and is not scored, Score each set’s Total Reps)Read more

American Fit Co Northwest – CrossFit Shoulder Press Every 1:30 x 4 sets 3 Shoulder Press @65% CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-UndersRead more

American Fit Co Northwest – CrossFit LINE CHANGE (AMRAP – Reps) Teams of 2: 20 :00 AMRAP Partner 1: 1:00 Max Calorie Air Bike Partner 2: 1:00 Shuttle Runs Deadlift Every 2:00 x 4 sets 3 Deadlifts @70%Read more

American Fit Co Northwest – CrossFit Gymnastics: Bar Muscle Ups (Checkmark) **Week 1 (Part 2): Bar Muscle Ups** Level 1: Part A: Perform 3 sets of 5 strict pull-up negatives on low rings with a 4-second lowering on each rep. 1 minute rest between sets. -into Part B: 12min EMOM: Min 1: 8 Bent Over Barbell Rows Min 2: Max Band Assisted Chin over Bar Hold with 30 second cap (You may also perform chest to bar hold if 30 seconds is attainable) Min 3: 8-12 Straight Arm Banded Lat Pull-Downs Min 4: Rest minute Level 2: Part A. Jump to Hollow + Tight Arch + Feet Rise + Hip Extension with Straight Arms; accumulate 10-15 reps -into- Part B: 12 min EMOM: Min 1: 2 Jump to Hollow + Tight Arch + Hip Extension with Straight Arms Min 2: Rest minute Min 3: 1 Complex of 3 Position Box...Read more