American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) AMRAP 9: 1:30 Bike :30 Straight Leg Sit Ups :30 Pushup to Down Dog :30 Band Pull Aparts Strength Bench Press (5, 4, 3, 3, 3) 5 @ 87% 4 @ 92% 3 @ 97% 3 @ 101% 3 @ 105% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 15 Pushups 12/10 Calorie Bike 9 Toes to BarRead more

American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) EMOM 20: 1 – 10 Calorie Row 2 – 10 Burpees 3 – 10 Kettlebell Swings 4 – 10 Calorie Bike Core Finisher Metcon (No Measure) 4 Sets: 9 Weighted AbMat Situps (heavy) 15 Weighted AbMat Situps (light) 21 AbMat SitupsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 200m Run 20 Jump Rope 5 Deadlifts 5 Front Squats 5 Strict Press 5 Good Mornings 5 Power Snatches 5 Overhead Squats Skill Metcon (Weight) EMOM 10: 1 Snatch High Pulls 1 Power Snatch Metcon Metcon (2 Rounds for reps) AMRAP 8: Buy In: 800m Run -IN REMAINING TIME- 30 Double Unders 15 Thrusters (75/55) Rest 4:00 AMRAP 8: Buy In: 800m Run -IN REMAINING TIME- 30 Double Unders 15 Power Snatches (75/55)Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) AMRAP 8: 200m Row 5 Good Mornings 5 Elbow Rotations 5 RDLs 5 Muscle Cleans Power Clean Warmup Strength Power Clean (10 Rep Max) Metcon Metcon (AMRAP – Reps) AMRAP 10: 15/12 Calorie Row 3, 6, 9, 12, 15 Power Cleans @ 90% of 10RMRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 200m Run 10 Cossack Squats 10 Scap Retractions 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 RDLs Strength Metcon (Weight) Back Squats 5 @ 87% 4 @ 92% 3 @ 97% 3 @ 101% 3 @ 105%Based off 5RM Metcon Metcon (Time) 60 Box Step Ups (50/35) 50 Pullups 40 Burpees 30 Front Squats (115/85)Read more