American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 5 Scap Retractions 5 Kip Swings 3 Strict Pullups 10 Good Mornings 1:00 Bike Strength Metcon (No Measure) 10-9-8-7-6-5-4-3-2-1 Strict Pullups *5 Double DB Romanian Deadlifts between each set (5 second down) Metcon NEAT (AMRAP – Rounds and Reps) AMRAP 15: 3 Bar Muscle Ups 6 Deadlifts (225/155) 9/7 Calorie BikeRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 4 Rounds: 100m Run 20 Single Unders 3 Burpees 3 Box Jumps 3 Burpee Box Jump Overs Metcon BIG MAC (Time) 800m Run 150 Double Unders 800m Run 50 Burpee Box Jump Overs (24″/20″) 800m Run Accessory Work Metcon (No Measure) 3 Sets: 14 Kettlebell Z-Presses (7/side) 28 Band Pull ApartsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 5 Pushup to Down Dog 10 Air Squats 5 Burpees 10 Empty Bar Front Squats Strength Back Squat (5RM) Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring DipsRx for today will be squat cleansRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 200m Run 10 Single Arm DB Squats 10 Single Arm DB Strict Press Partner Metcon Metcon (AMRAP – Reps) AMRAP 10: 6/12/18/24/30… DB Squats (50/35) 200m Run DB Push Jerks (50/35) 200m Run Rest 5:00 AMRAP 10: 6/12/18/24/30… DB Thrusters (50/35) 200m RunAlternate the DB movements as needed, do the 200m runs togetherRead more

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