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

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 200m Run 30 Jump Rope 50′ Single DB Carry -then- 5 Good Morning 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 Romanian Deadlifts Strength Pausing Clean Deadlifts (Weight) Pausing Clean Deadlifts 5×1 2s Pause Off Floor 2s Pause Knees 2s Pause Mid Thigh 2s Pause Standing 2s Pause Mid Thigh 2s Pause Knees 2s Pause Off Floor– Looking to build strength in our pull through position holds today. – These are 5 single deadlift reps with a total of 7 pauses on the way up and on the way down. -Since this is our clean grip deadlift, let’s be sure we have a double overhand grip on the barbell. All Percentages are based off a 1RM Clean and Jerk: Set 1 – 70% Set 2 – 75% Sets 3,4,5 – 80% Metcon Handle...Read more