American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 500m Bike 10 Step Back Lunges 5 Push up to Down Dog 10 Banded Air Squat BACK SQUAT BUILD UP: 7@ 50% 5@ 60% 3@ 70% Strength 5RM Back Squat Wave On the 0: 7 Reps @ 71% On the 2: 5 Reps @ 76% On the 4: 3 Reps @ 81% On the 6: 7 Reps @ 76% On the 8: 5 Reps @ 81% On the 10: 3 Reps @ 86% On the 12: 7 Reps @ 81% On the 14: 5 Reps @ 86% On the 16: 3 Reps @ 91% Percentages of your 5RM Back Squat Metcon Metcon (Time) 25/20 Calorie Bike 200m Sandbag Carry (50/35) 15 Bar Muscle Up/Burpee Pullups 200m Sandbag Carry (50/35) 25/20 Calorie BikeRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARMUP 1:00 Bike 1:00 Spiderman Lunge and Reach 1:00 Row 1:00 Down Dog to Pushup MOVEMENT REVIEW Air Squat Rowing Pushups ROWING WHEEL OF FORTUNE AFCO TEAM WOD Metcon (AMRAP – Reps) Teams of 4: 5 Rounds: (1:00 Stations) Bike Air Squats Row Pushups RestRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 10 Ring Rows 10 Air Squats 10 Lunges :20 Dead Hang :30 Row Accessory Work Metcon (No Measure) 3 Sets: 8 Back Rack Box Step Ups (4 each leg) 15 Weighted Abmat Situps Strength Box Squat -All sets at 65% of 5RM Back Squat *Set up box to just below parallel *Pause for 1 second on box then focus on speed on the way up Metcon Metcon (No Measure) Power Rowing Intervals: On The 2:00 x 5 Rounds: 15 “As Powerful As Possible” PullsRead more

American Fit Co Northwest – CrossFit Mobility 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 (Time) 10 Rounds: 200m Row/Run/Ski 500m Bike Accessory Work Metcon (No Measure) 3 Rounds for Quality: 8 Deficit Pushups 8 Barbell Bent Rows 15 Banded Tricep ExtensionsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 1:00 Bike 10 Walking Lunges 8 Ring Rows 6 Empty Bar Thrusters Accessory Work Metcon (No Measure) 3 Rounds For Quality: 8 Back Rack Reverse Lunges 15 Banded Glute Bridges 1:00 Plank Metcon SHUFFLE THE DECK (6 Rounds for time) On the 3:00 x 3 Rounds: 10/7 Calorie Bike 10 Pullups 10 Thrusters (75/55) Directly Into… On the 3:00 x 3 Rounds: 10 Thrusters (75/55) 10 Pullups 10/7 Calorie BikeRead more