American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike 10 DB Strict Press 25 Band Pull Aparts 10 Kettlebell Swings Strength Bench Press Waves (4,2,4,2,4,2) 4 Reps @ 80% 2 Reps @ 95% 4 Reps @ 80% 2 Reps @ 100% 4 Reps @ 80% 2 Reps @ 105% *Based off of 5RM Metcon #DEAD (AMRAP – Rounds and Reps) AMRAP 15: 10 Deadlifts (225/155) 10 Double DB Push Jerk (50/35) 10/7 Calorie BikeRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 1:00 Bike/Run/Row 5 Down Dog to Pushup 10 Ring Rows 10 Air Squats 10 Knee Raises on Rope SQUAT BUILD UP: 10 @ Barbell 8 @ 45% 6 @ 55% 4 @ 65% Strength 5RM Back Squat Wave On the 0: 8 Reps @ 68% On the 2: 6 Reps @ 73% On the 4: 4 Reps @ 78% On the 6: 8 Reps @ 73% On the 8: 6 Reps @ 78% On the 10: 4 Reps @ 83% On the 12: 8 Reps @ 78% On the 14: 6 Reps @ 83% On the 16: 4 Reps @ 88% Percentages of your 5RM Back Squat Metcon Donkey Kong (Time) 2 Rounds: 3 Rope Climbs 6 Sandbag Cleans (70/50) 9 Sandbag Squats (70/50) 2 Rope Climbs 4 Sandbag Cleans (70/50) 6 Sandbag Squats (70/50) 1...Read more

American Fit Co Northwest – CrossFit Metcon Murph Prep (AMRAP – Reps) AMRAP 10: 200m Run 10 Strict Pullups Rest 5:00 AMRAP 10: 200m Run 20 Pushups Rest 5:00 AMRAP 10: 200m Run 30 Air Squats *with a vestRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARMUP 100m Run 5 Empty Bar Deadlifts w/ 2 sec pause at knee 5 Empty Bar Deadlifts 100m Run 5 Front Squats w/ 2 sec pause at bottom 5 Thrusters :10 Bar Hang 5 Kip Swings BUILD UP 1 Round: 5 Synchro Thrusters @ workout weight 5 Synchro Pullups -add weight to deadlift workout weight 2 Rounds: 3 Synchro Deadlifts 3 Bar Facing Burpees Partner Metcon PairUP, ThrowDOWN (Time) 30 synchro deadlifts 30 synchro bar-facing burpees 400-m run 20 synchro deadlifts 20 synchro bar-facing burpees 400-m run 10 synchro deadlifts 10 synchro bar-facing burpees 400-m run Rest 5 min. 10 synchro thrusters 10 synchro pull-ups 400-m run 20 synchro thrusters 20 synchro pull-ups 400-m run 30 synchro thrusters 30 synchro pull-ups 400-m run Time cap: 35 min. WORKOUT VARIATIONS RX’D Women 125-lb. deadlift, 55-lb. thruster Men 185-lb. deadlift, 75-lb....Read more

American Fit Co Northwest – CrossFit Warm-up 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. Recovery Flow Metcon (No Measure) AMRAP 30: 2000m Bike 400m Run 40 Situps 30 Ring Rows 200m Farmers CarryRead more