American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: 500m Bike 10 Banded Good Mornings 5 Walkouts 5 Box Jumps w/ Step Down 20 Band Pull Aparts Strength Metcon (Weight) Bench Press: PART A: @ 95% of 5RM 1 Tempo Pausing Bench Press (4s down, 2s pause, regular up) 1 Tempo Bench Press (4s down, regular up 1 Bench Press On the 2:00 PART B: 1 Set Max Reps Bench Press @ 73% of 5RM-These are 3 consecutive reps. The first will have a 4s negative, a 2s pause at the chest, followed by a regular press out of the bottom. The second rep has a 4s negative, no pause, followed by a regular press from the bottom. The last rep is a regular bench press with no tempo or pause. – The pause at the chest does NOT mean rest the barbell on your...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds For Quality: (8:00 Cap) 1:00 Row :30 Spiderman and Reach :30 Cossack Squats :30 Down Dog to Pushup Strength 5RM Back Squat Wave On the 0: 7 Reps @ 68% On the 2: 5 Reps @ 73% On the 4: 3 Reps @ 78% On the 6: 7 Reps @ 73% On the 8: 5 Reps @ 78% On the 9: 3 Reps @ 83% On the 10: 7 Reps @ 78% On the 11: 5 Reps @ 83% On the 12: 3 Reps @ 88% Percentages of your 5RM Back Squat Metcon CLEAR THE AIR (AMRAP – Rounds and Reps) AMRAP 13: 40 Air Squats 300/250m Row 20 Power Snatches (75/55)Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) TRASHBALL!! Partner Metcon Metcon (AMRAP – Rounds) AMRAP 20: 25′ Dumbbell Overhead Lunge 8 Pullups 25′ Dumbbell Overhead Lunge 8 Burpees Over Dumbbell Partners alternate roundsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: 100m Run 12 Air Squats 10 KB Deadlifts 8 Ring Rows 6 DB Strict Press 4 Pushup to Down Dog Accessory Work Metcon (No Measure) 3 Rounds for Quality: 12 Kettlebell Deadlifts 12 DB Strict Press 12 Lawnmowers (6 each side) Metcon Metcon (AMRAP – Rounds) AMRAP 15: 200m Run 30 Wallballs 15 Deadlifts (255/175)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) 2000m Bike 200m Sled (Push or Pull) 1500m Bike 150m Sled (Push or Pull) 1000m Bike 100m Sled (Push or Pull) 500m Bike 50m Sled (Push or Pull)Read more