American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike 20 Single Unders 10 Good Mornings 5 Pushups to Down Dog :15 Handstand Hold Accessory Work Metcon (No Measure) 3 Giant Sets: 10 Single Leg RDLs (5/side) :20 Underhand Dead Hang 1:00 Handstand Practice Metcon ON THE GO (Time) 30/24 Calorie Bike 90 Double Unders 30/24 Calorie Bike On the Minute (Starting at 0:00) 7 Deadlifts (155/105)Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 200m Run 10 Air Squats 5 Pushups -then- 3 Rounds: 5 Snatch Grip RDLs 5 Hang Snatch High Pulls 5 Hang Muscle Snatches 5 Behind the Neck Push Press 5 Overhead Squats Skill Metcon (No Measure) 7 Sets: On the 1:30 1 Power Snatch 1 Overhead Squat 1 Snatch Balance 1 Hang Squat Snatch Metcon THE AMANDA SHOW (Time) 1 Mile Run Directly Into…. 9-7-5 Burpee Pullups Squat Snatches (95/65)Rx+ 1 Mile Run Directly Into…. 9-7-5 Ring Muscle Ups Squat Snatches (135/95)Read more

American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: Buy In: 2000m Row *switch each 500m AMRAP In Remaning Time: 8 Power Cleans (95/65) 6 Box Jump Overs 4 Thrusters (95/65) *partners switch each roundRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) EMOM 8: Min 1 – 200m Run Min 2 – 10s Dead Hang + 5 Scap Retractions + 5 Kip Swings Min 3 – 8 KB Deadlifts + 8 KB Swings Min 4 – 3 Snatch Grip Deadlifts + 3 Snatch High Pulls + 3 Muscle Snatches Skill Metcon (No Measure) EMOM 10: 1 Hang Power Snatch 2 Power Snatches *work on barbell cycling with quick singles Metcon PERSONAL ISABEL (Time) 30 Power Snatches @ 70% of 1RMRead 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) 9k Bike *Every 5:00* 15 Air Squats 10 Lunges 5 BurpeesRead more