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 (AMRAP – Rounds and Reps) AMRAP 25: 800m Run 50 Ab Mat Situps 200m DB Front Rack Carry Accessory Work Metcon (No Measure) 3 Rounds: 10 DB Incline Bench Press 15 Banded Tricep Press Downs 3 Rounds: 10 DB Strict Press 15 Banded Tricep Press DownsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: 10 Air Squats 5 Walkouts :30 Bike 10 Good Mornings 10 Walking Lunges Accessory Work Metcon (No Measure) 3 Sets: 8 Tempo Goblet Squats (5 sec down) 1:00 Plank Hold 20 Lunges (10/10) Metcon Frank the Tank (3 Rounds for reps) AMRAP 5: Buy-In: 50 Wallballs 12 Deadlifts (185/135) 12 Bar Facing Burpees Rest 5:00 AMRAP 5: Buy-In: 35 Wallballs 9 Deadlifts (205/145) 9 Bar Facing Burpees Rest 5:00 AMRAP 5: Buy-In: 20 Wallballs 6 Deadlifts (225/155) 6 Bar Facing BurpeesRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 50 Jumping Jacks 40 Mountain Climbers 30 PVC Good Mornings 20 PVC Strict Press 10 Burpees *10 Band Pull Aparts b/t each Movement BENCH BUILD UP: 10 @ Empty Barbell 5 @ 50% 5 @ 65% 3 @ 80% 3 @ 95% Strength Metcon (Weight) Bench Press: PART A: @ 100% of 5RM 3 Sets: 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 @ 76% 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...Read more

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