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

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 6 Minutes for Quality: :30 Row 5 Down Dog to Pushup :30 Bike 20 Band Pull Aparts BENCH BUILD UP: 10 @ Empty Bar 5 @ 50% 5 @ 60% 5 @ 70% Strength Bench Press Waves 4 Reps @ 83% 2 Reps @ 100% 4 Reps @ 83% 2 Reps @ 105% 4 Reps @ 83% 2 Reps @ 110% *Based off of 5RM Metcon Metcon (10 Rounds for time) On the 3:00 x 10 Rounds: 15/12 Calorie Row 12/9 Calorie BikeRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 6 Minutes for Quality: 1:00 Row 10 Air Squats 10 Single Arm DB Push Press (light DB) 10 Cossack Squats BACK SQUAT BUILD UP 10 @ Empty Barbell 8 @ 50% 6 @ 60% 4 @ 70% Strength 5RM Back Squat Wave On the 0: 8 Reps @ 71% On the 2: 6 Reps @ 76% On the 4: 4 Reps @ 81% On the 6: 8 Reps @ 76% On the 8: 6 Reps @ 81% On the 10: 4 Reps @ 86% On the 12: 8 Reps @ 82% On the 14: 6 Reps @ 86% On the 16: 4 Reps @ 91% Percentages of your 5RM Back Squat Metcon Metcon (AMRAP – Reps) 3 Rounds: 1:00 Wallballs 1:00 DB Power Snatches (50/35) 1:00 Calorie Row 1:00 RestRead more