American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) 5-4-3-2-1 Minutes Cardio Machine *After Each Set 20 Hollow Rocks 20 Superman 20 Band Pull Aparts 20 Banded Tricep Press Downs Recovery Flow 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.Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds For Quality: 100m Run 10 Air Squats 10 Box Jumps 10 Empty Bar Front Squats Weightlifting Metcon (No Measure) 5 Super Sets: 3 Pausing Back Squats (2s Pause @ Bottom) 3 Front Squats Set 1: 60% of 5RM Set 2: 65% of 5RM Set 3+4+5: 70% of 5RM Metcon Metcon (2 Rounds for reps) AMRAP 5: Buy In: 400m Run Max Rounds In Remaining Time: 9 Front Squats (135/95) 6 Box Jump Overs Rest 5:00 AMRAP 5: Buy In: 400m Run Max Rounds In Remaining Time: 6 Front Squats (155/105) 6 Box Jump OversRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 300m Row 3 Strict Pullups 10 Empty Barbell Deadlifts 5 Pushup to Down Dog Metcon Row Your Boat (Time) 3 Rounds: 15 Deadlifts (135/95) 10 Push Press (135/95) 5 Bar Muscle Ups 1500m Row 3 Rounds: 15 Deadlifts (135/95) 10 Push Press (135/95) 5 Bar Muscle Ups Accessory Work Metcon (No Measure) 3 Giant Sets: 20 Barbell Good Mornings 15 DB Bench Press 100m Sled DragRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 200m Run 10 Cossack Squats 5 Snatch Grip Deadlifts 5 Muscle Snatches 5 Behind the Neck Snatch Grip Push Press 5 Overhead Squats Skill Snatch Technique Every 1:30 x 10: 1 Snatch Grip Deadlift 1 Hang Power Snatch 1 Behind the Head Snatch Grip Push Press 1 Overhead Squat Metcon Remain Calm (AMRAP – Reps) AMRAP 10: 4 Rounds: 30 Air Squats 200m Run In Time Remaining: Max Power Snatches (115/85)Read more

American Fit Co Northwest – CrossFit Partner Metcon Partner Linda (Time) 14-13-12-11-10-9-8-7-6-5-4-3-2-1 Deadlifts (225/155) Bench Press (155/105) Squat Cleans (115/85)Read more