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

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