American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Row 10 Scap Retractions 8 Banded Good Mornings 6 Burpees Strength Banded Deadlifts (5×3) 5 Sets: 3 Banded Deadlifts *Build to Heavy Metcon MASTER OF NONE (Time) 60/45 Calorie Row 45 Chest to Bar Pullups 30 Bar Facing Burpees 15 Deadlifts (275/185)Read more

American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 1 Rope Climb Each Partner 200m Partner Run 3 Clusters Each Partner (95/65)Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Row 12 Air Squats 10 KB Deadlifts 8 Kettlebell Swings 6 KB Thrusters A. CONDITIONING Metcon (6 Rounds for reps) 3 Sets: 30/24 Calorie Row (Rest :30 between) 2:00 Rest 3 Sets: 25/20 Calorie Row (Rest :30 between) Metcon Metcon (Time) AMRAP 9: 21-18-15-12-9-6-3 Wallballs *10/7 Calorie Bike Between Each SetRead more

American Fit Co Northwest – CrossFit Mobility Mobility Warm Up (No Measure) Upper Body 1. Puppy Pose: 1 min. 2. Shoulder to Floor: 1 min. 3. Wrist Stretches: 1 Min. Lower Body 1. Couch Stretch: 2 min. each side 2. Pigeon Pose: 2 min. each side 3. Butterfly: 90 sec. 4. Pike: 1 min. 5. Straddle: 1 min. 6. Kneeling Split: 1 min. Recovery Flow Metcon (No Measure) 2 Rounds: 3:00 on Any Machine 50 Band Pull Aparts 50 PVC Strict Press 50 Tricep Pressdowns 2 Rounds: 3:00 Any Machine 35 Glute Bridges 35 Banded Good Mornings 35 Romanian DeadliftsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Row 10 Situps 10 Air Squats 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 RDLs 5 Front Squats Strength Metcon (Weight) EMOM 10: 2 Box Squats Sets 1+2: 55% Sets 3+4: 60% Sets 5+6: 65% Sets 7+8: 70% Sets 9+10: 75% *5 Seconds down/FAST UP Metcon Metcon (2 Rounds for reps) AMRAP 4: 21/15 Calorie Row 15 Toes to Bar 21 Front Squats (75/55) Rest 4:00 AMRAP 4: 15/12 Calorie Row 12 Toes to Bar 15 Front Squats (95/65)Read more