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 Workout Metcon (No Measure) 3 Rounds: 4:00 Row 4:00 Bike 800m Run Open Prep Open 21.1 “Pre Game” (No Measure) At 50% Intensity (warmup pace): Part A: 3:00 Bike, Run, Row, Ski Part B: 3 Rounds: 3 Strict Pullups 6 Pushups 9 Kettlebell Swings (light) 12/9 Calorie Row 15 Ab Mat Situps 18 Air Squats Part C: 3:00 Bike, Run, Row, Ski Part D: 3 Rounds: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 Stiff Legged Deadlifts Part...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 10 Box Step Ups 10 Cossack Squats 10 Ring Rows 1:00 Bike Metcon Quicksand (5 Rounds for reps) 5 Rounds: AMRAP 3: 12 Single Dumbbell Box Step-Ups 8 Burpee Box Jump Overs Max Calorie Bike Rest 1:00 Box – 24″/20″ Dumbbell – 50/35lbs Accessory Work Metcon (No Measure) 3 Giant Sets: 9 Bench Press 15 Bent Rows Max Strict Press (75/55) Rest 3:00Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: 250m Row 10 Russian KB Swings :30 Plank Metcon Aftermath (Time) 50-40-30-20-10 Calorie Row After each round: 10 Deadlifts (155/105) 10 HSPUs 40 Double UndersRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 250m Row 10 Banded Pullups 10 Down Dog Pushup Squat Build Up: Round 1: 10 Banded Air Squats Round 2: 5 Back Squats w/ Empty Bar Round 3: 5 Back Squats @ 40% After round 3: 5 Back Squats @ 50% Strength Metcon (Weight) EMOM 12: Odd: 5 Strict Pullups Even: 5 Back Squats Set 1: 60% Set 2: 65% Set 3: 70% Set 4: 75% Set 5: 80% Set 6: 85% Metcon All Over Again (AMRAP – Rounds) AMRAP 15: 25 Front Squats (75/55) 20 Single Arm DB Clean and Jerks (50/35) 15 Toes to BarRead more

American Fit Co Northwest – CrossFit Metcon (No Measure) We will have a couple of different workout times offered today. 7am: 4 mile run with Casey 9am: AMRAP 25: 20 Power Snatches (95/65) 4 Rounds of Cindy: 5 Pullups 10 Pushups 15 Air Squats 800m Row *Split reps with partner as needed 11am: 4 mile run with Casey 3pm: 4 mile run with CaseyRead more