American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) 30 minutes of any combination of cardio machine or weighted ruck/sled drag Accessory Work Metcon (No Measure) 100 Pushups 50 Chinups *Split reps as needed 5×10 Dips 5×10 Barbell Rows 5×20 Banded Tricep Extensions 5×20 Hammer CurlsRead more
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 200m Run 10 Kettlebell Swings 5 Ring Rows 10 Air Squats 3 Strict Pullups Metcon Run It Back (6 Rounds for time) On the 4:00 x 6 Rounds: 12 Pullups 21 Kettbell Swings (53/35) 400m RunRead more
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Easy Row 10 Good Morning 1:00 Easy Bike 5 Pushups to Down Dog Metcon John Deere (Time) 21-15-9 Calorie Row Calorie Bike 200m DB Farmer’s Carry (50/35) 21-15-9 Calorie Row Calorie Bike 200m DB Farmer’s Carry (50/35) 21-15-9 Calorie Row Calorie Bike Accessory Work Metcon (No Measure) 21-15-9 Strict HSPUs Strict Ring Dips PushupsRead more
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) EMOM 9: Min 1: Easy Row Min 2: 6 Burpees Min 3: 6 KBS + 8 Air Squats Strength Metcon (Weight) 6 Sets: 16 Barbell Step Back Lunges Metcon Front Burner (Time) 20 Front Squats (135/95) 20 Lateral Barbell Burpees 20 Push Jerks (135/95) 20 Lateral Barbell Burpees 20 Thrusters (135/95)Read more
