American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) AMRAP 30: 500m Ski 400m Run 30 Calorie Bike 20 Calorie Row 10 Burpees Accessory Work Metcon (No Measure) 12-10-8-6 DB Rows After Each Set: 25 Lat Pull Downs 30 Banded Curls 12-10-8-6 DB Bench Press After Each Set: 8 Arnold Press 12 Lateral/Front RaisesRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) Running Warm-Up Down one side of gym (approx. 20m), jog back to the start. 1. High knee karaoke 2. Over the hurdle 3. Knee Hugs 4. Figure 4 5. Lunge with Samson stretch 6. Lunge with torso twist 7. Toe to touch (toy soldier) 8. High knees 9. Butt kicks 10. Straight leg drill 11. Side step 12. Side step with jumping jack 13. Toes In Walk 14. Toes Out Walk 15. Walk on Heels 16. Walk on Tip Toes 17. Walk on Outside of foot 18. Walk on Inside of foot 100m Run easy Walk Back 100m Run moderate Walk Back 100m Run fast Metcon Metcon (No Measure) 3 Sets: 800m Moderate Rest 1:30 400m Moderate Rest 1:00 Rest 3:00 3 Sets: 400m Fast Rest :300 200m Recovery PaceThe goal here today is to keep all sets the same....Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 200m Run -then- 5-4-3-2-1 Down Dog to Pushup *20 Band Pull Aparts b/t each set Warm-Up Sets: (based off old 5RM) 5 @ 60% 5 @ 80% 2 @ 90% 2 @ 100% 1-2 @ 105% First 5RM Attempt @ 105% Strength Bench Press (5RM) Metcon Metcon (3 Rounds for calories) AMRAP 5: 3 Rounds: 15 Pullups 9 Power Clean and Jerks (95/65) Max Cal Bike Rest 5:00 AMRAP 5: 2 Rounds: 12 Chest 2 Bar Pullups 9 Power Clean and Jerks (135/95) Max Cal Bike Rest 5:00 AMRAP 5: 1 Round: 9 Bar Muscle Ups 9 Power Clean and Jerks (185/135) Max Cal BikeRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 200m Run 10 Empty Barbell Back Squats 10 Good Mornings 25′ Walking Lunge 5 Down Dog to Pushup BACK SQUAT PREP Warm-Up Sets: (based off old 5RM) 5 @ 60% 5 @ 80% 2 @ 90% 2 @ 100% 1-2 @ 105% First 5RM Attempt @ 105% Strength Back Squat (5RM) Metcon Teardrop (AMRAP – Rounds and Reps) ARMAP 15: 100 Double Unders 75 Air Squats 500m/450m RowRead more

American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25: (w/ partner) 30 Calorie Bike 30 Toes 2 Bar 300m Run 30 Power Cleans (135/95) 30 Burpees Over Bar 300m RunSplit reps as need and run togetherRead more