American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 500m Bike 20 Shoulder Taps 10 Air Squats 10 Down Dog to Pushups :30 Jump Rope Gymnastics/Skill Work Metcon (AMRAP – Reps) AMRAP 7: 3 Strict HSPUs 3 Strict Ring Dips 3 Pushups Metcon Don’t Stop Me Now (Calories) AMRAP 18: Max Calorie Bike Every 3:00 (on the 0, 3, 6, 9, 12, and 15): 50 Double Unders 12 BurpeesRead more

American Fit Co Northwest – CrossFit Capacity Builder Metcon (Calories) 2 sets: 1min at hard (standing) 1min at mod 1min at hard (seated) 1min at mod 1min at hard (seated) 1min at mod 1min at hard (standing) 3min at easy b/t sets Accessory Work Metcon (No Measure) Every 1:00 x 10 10 Ring Row 10 Push up 3-6-9-12-15 Dumbbell Bench Barbell Row 3-6-9-12-15 Bench Press Strict Chin UpRead more

American Fit Co Northwest – CrossFit Metcon Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. F: 65 lb. for the front squats and thrusters M:95 lb. for the front squats and thrusters Time cap: 15 minTo learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight) Complete the following complex for max load: 1 deadlift 1 clean 1 hang clean 1 jerk Time begins immediately following the completion of 21.3. Time cap: 7 minTo learn more about Crossfit Games Open 21.4 RX & Scaled (Ages...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. Open Prep Metcon (No Measure) 3:00 Run/Row/Bike/Ski 3 Rounds: 10 Ring Rows 15 Kettlebell Deadlifts 20 Air Squats 3 Rounds: 10 Box Step Ups 1:00 Plank 3:00 Run/Row/Bike/Ski 2 Rounds: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 Romanian Deadlifts 2 Rounds: 5 Muscle Snatches 5 Behind the Head Push Press 5 Overhead Squats 5 Snatch Balance 5 High Hang Squat Snatch 3:00 Run/Row/Bike/SkiRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 500m Bike 25′ Dumbbell Death March 25′ Bear Crawl 10 Cossack Squats Metcon Diabolical (Time) 500m Bike 21 Deadlifts (185/135) 500m Bike 21 Strict Handstand Pushup 500m Bike 15 Deadlifts (185/135) 500m Bike 15 Strict Handstand Pushup 500m Bike 9 Deadlifts (185/135) 500m Bike 9 Strict Handstand PushupRead more