American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 15 Band Pull Aparts 15 Air Squats 15 Ring Rows 500m Bike Accessory Work Metcon (No Measure) 3 Sets for Quality: 8 Barbell Good Mornings 20 Barbell Lunges (10 each leg) :30 Flutter Kicks Metcon Metcon (Calories) AMRAP 2 x 5 Rounds: 15 Air Squats 10 Pushups 5 Pullups Max Calorie Bike Rest 1:00Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: 15 Ab Mat Sit Ups 15 Air Squats 15 Jump Rope 15 Banded Pushups 1:00 Bike Strength Metcon (No Measure) 3 Sets: Max Effort Pushups Rest 2:00 1 Set: Max Effort Tempo DB Bench (50/35) *Tempo – 5s Down, Regular up Metcon Microchip (Time) 50/35 Calorie Bike 100 Double Unders 1500m Row 100 Double Unders 50/35 Calorie Bike-The bike should take 3-4 minutes -The double under should take 1-2 minutes -The row should take 5-7 minutes MODIFICATIONS Bike: 800m Run Double Unders: 150 Single Unders Row: 1200m RunRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 50ft Overhead Carry 15 Russian KB Swings 10 Down Dog to Pushups 500m Bike SQUAT BUILD UP: 9 @ Empty Bar 6 @ 40% 6 @ 50% 3 @ 60% Strength Back Squat Pyramid (9,6,6,6,9) On the 2:00 x 5 0:00 – 9 Back Squats @ 60% 2:00 – 6 Back Squats @ 70% 4:00 – 6 Back Squats @ 80% 6:00 – 6 Back Squats @ 70% 8:00 – 9 Back Squats @ 60%Percentages are based off our 5RM Back Squat Metcon Front Loaded (Time) “21-18-15-12-9” Front Squats (115/85) Kettlebell Swings (53/25) Lateral Burpees Over BarRead more

American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Rounds) AMRAP 25: Partner 1- AMRAP of Cindy Partner 2 – Run 200m Partner 3 – Rest *Partners will switch once partner 2 returns from the run *Weight vest is optional *Cindy: 5 Pullups 10 Pushups 15 Air SquatsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 8 Minutes for Quality: 100m Row :20 Deadhang 10 Air Squats 20 Jump Rope 10 C-Swings 10 PVC Overhead Squats Strength Box Squat (10×2) Every Minute on the Minute – 2 Box Squats -All sets at 70% 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 Underdog (Time) 50 Double Unders 20 Overhead Squats (95/65) 50 Double Unders 35/25 Calorie Row 50 Double Unders 35 Pullups 50 Double Unders 35/25 Calorie Row 50 Double Unders 20 Overhead Squats (95/65)Read more