American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 8 Minutes for Quality: 500m Bike 10 Good Mornings 5 Down Dog to Pushups 10 Kip Swings 20 Band Pull Aparts Accessory Work Metcon (No Measure) 3 Rounds: 8 Half Kneeling Bottom Up KB Press 8 DB Bent Rows 8 Pushups Strength Bench Press (3×5 @ 85% of 5RM) Warm-Up Sets: 10 @ Empty Barbell 5 @ 60% 5 @ 70% Metcon Metcon (3 Rounds for time) On the 5:00 x 3 Rounds: 12/9 Calorie Bike 400m Run 15 Toes to BarRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 50 Jumping Jacks 40 Mountain Climbers 30 PVC Good Mornings 20 PVC Strict Press 10 Burpees BACK SQUAT BUILD UP: 10 @ Empty Barbell 8 @ 50% 6 @ 60% 4 @ 70% Strength 5RM Back Squat Wave On the 0: 8 Reps @ 74% On the 2: 6 Reps @ 79% On the 4: 4 Reps @ 84% On the 6: 8 Reps @ 79% On the 8: 6 Reps @ 84% On the 10: 4 Reps @ 89% On the 12: 8 Reps @ 84% On the 14: 6 Reps @ 89% On the 16: 4 Reps @ 94% Percentages of your 5RM Back Squat Metcon Metcon (3 Rounds for time) @ 0:00 200m Sled Drag (135/90) @ 5:00 200′ Front Rack KB Lunge (53/35) @ 10:00 200m Sled Drag (135/90)Read more

American Fit Co Northwest – CrossFit Partner Metcon Everything in Moderation (AMRAP – Rounds and Reps) AMRAP 20: 200m Run (together) 14 Deadlifts (225/155) 14 Calorie Bike Accessory Work Metcon (No Measure) 3 Sets for Quality: 8 Incline DB Bench Press 8 Ring Rows 50′ Bottoms Up KB WalkRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2:00 Easy on Bike Banded Lat Stretch 1:00/side Kettlebell Calf Smash 1:00/side Calf Stretch on Post 1:00/side Banded Hamstring Stretch 1:00/side 2 Rounds: 7 Pushups to Down Dog 7 Cossack Squats 7 KB Deadlifts 7 Sit ups 7 Box Step Ups Hero Wod Heidi (AMRAP – Reps) AMRAP 23: 23 Air Squats 23 Pushups 23 Kettlebell Swings (53/35) 23 Jumping Lunges 23 Sit Ups 23 Box JumpsThis hero workout is dedicated to Royal Canadian Mounted Police Constable Heidi Stevenson who died on April 19, 2020, while protecting others during a mass shooting that took place in the Canadian province of Nova Scotia. The rep scheme signifies the number of years she served in the force.Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 6 Mintes for Quality: 200m Run 10 Ring Rows 5 Pushups to Down Dog :10 Handstand Hold Accessory Work Metcon (No Measure) 3 Rounds: 10 dumbbell hammer curls (moderate) (each side) 10 double dumbbell skull crushers (moderate) 3 Rounds: 15 Strict Pullups (use band if needed) 15 Double Dumbbell Seated Press (moderate) 3 Rounds: 30 banded curls (light) 15 dumbbell kickback extensions (light) (each side) 3 Rounds: 30 banded rows (light) 30 banded arnold press (light) Gymnastics Skill Handstand Walk We will spend any remaining time in class practicing our handstands.Read more