American Fit Co Northwest – CrossFit Workout Option 1 The Andy Griffith Show (Time) FREEDOM (RX): 4 rounds 60 Double Unders 10 Burpee Box Get Overs (30/24) INDEPENDENCE 4 rounds 50 Double Unders 10 Burpee Box Get Overs (24/20) LIBERTY 4 rounds 60 Single Unders 8 Up Downs + Box Step Ups (24/20) Workout Option 2 Recovery Workout (Checkmark) Active Recovery 45 Minutes at a Zone 2 Pace: 2,000m Row 50ft Single Arm Overhead Carry (per arm, 50/35) 1,000m Ski 30 Sec GHD Hollow Hold or Superman Hold 30 Sec Sorenson Hold Sorenson Hold Workout Option 3 Mayhem Racing (5 Rounds for calories) Warm-up: AMRAP8 1 minute cardio of choice 10 Alternating Lunges 10 Banded Good Mornings 10 Glute Bridges (pause at top) 10 Plank Shoulder Taps 10 DB Deadlifts (light, focus on hinge and control) Strength/Accessory: 3 Rounds: 10 Tempo Double Dumbbell RDLs (3 seconds down) 20 Farmer Carry...Read more
American Fit Co Northwest – CrossFit Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbellsRead more
American Fit Co Northwest – CrossFit BIKE LOCK (Distance) AMRAP 36: (w/ partner) Max Distance Bike switch every 2:00 Down and Back DB Carry during rest Rounds 1, 4, 7 (Farmers) Rounds 2, 5, 8 (Front Rack) Rounds 3, 6, 9 (Overhead)Read more
American Fit Co Northwest – CrossFit Metcon (Checkmark) Every 1:30 x 4 Sets: 6 Single Leg Broad Jumps PISTOL PETE (Time) 2 Rounds: 25/20 Calorie Row 30 Pistols 25/20 Calorie Row 90 Box Step Ups (24″/20″)Read more
