American Fit Co Northwest – CrossFit Strength Metcon (No Measure) 4 Sets: 8 Tempo Bench Press (4 seconds down/4 seconds up 8 Tempo Ring Rows (4 seconds down/4 seconds down Metcon Metcon (No Measure) Assault (or Echo Bike) “Arms Focused” Workout 75sec moderate, 1min easy (arms only), 75sec mod/fast, 1min easy (arms only), 60sec moderate, 1min easy (arms only), 60sec mod/fast, 1min easy (arms only), 45sec moderate, 1min easy (arms only), 45sec mod/fast, 1min easy (arms only), 30sec moderate, 1min easy (arms only), 30sec mod/fast, 1min easy (arms only),Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARMUP 2 Rounds: 30 Jumping Jacks 15 Good Mornings 10 Air Squats 5 Spiderman Lunge and Reach 30 Jumping Jacks 5 Inch Worms 10 Boot Strappers 5 Jumping Squats SPECIFIC WARMUP 6 Box Step Overs (low box) 10 DB Deadlifts 3 Box Jump Overs (low box) 10 DB Deadlifts + High Pull 3 Burpee Box Jump Overs (low box) 10 DB Push Press 6 Box Step Overs (workout height) 10 DB Snatches 3 Box Jump Overs (workout height) 3 Burpee Box Jump Overs (workout height) BUILD UP 6 DB Snatches (moderate weight) 3 Burpee Box Jump Overs 6 DB Snatches (workout weight) Metcon Crossfit Games Open 21.2 RX (Ages 16-54) (Time) For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee...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 Bike/Run/Row/Ski 3 Rounds: 5 Strict Toes to Bar 10 Russian Kettlebell Swings 20 Air Squats 3 Rounds: 50′ Walking Lunge 15 Ab Mat Sit Ups 3:00 Bike/Run/Row/Ski 2 Rounds: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 Stiff Legged Deadlifts 2 Rounds: 5 Muscle Snatches 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Balances 5 High Hang Squat Snatches 3:00 Bike/Run/Row/SkiThis is a primer workout for tomorrow’s Open workout “Warm-up like”...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 1:00 Bike 10 Ring Rows :50 Bike 8 Rope Knee Raises :40 Bike 6 Rope Pullups :30 Bike 4 Rope Foot Holds :20 Bike 2 Half Rope Climbs :10 Bike Running Warmup: DYNAMIC FLEXIBILITY • Leg swings (10 right leg front to back, left, right side, left side) • Ankle rotations (10 right & left ankle, clockwise and counter clockwise) HIP MOBILITY (10 YARDS ON EACH SIDE PER EXERCISE) • Side high knee karaoke drill • Walking while pulling knee to chest • Walking pulling inner ankle up to chest DRILLS (1X 10 YARDS W/ 10 YARD WALK BETWEEN EFFORTS) • Walking lunges with pelvic tilt (hip flexor stretch) • Walking lunges with torso twist towards side of extended knee • Woodpecker (stand on 1 leg, bend at waist, touch ground with both hands, while the other leg pivots up...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 1:00 Easy Row 10 Situps 10 Air Squats :45 Moderate Row 10 Hanging Knee Raises 10 Empty Barbell Thrusters :30 Fast Row 5 Toes to Bar 5 Push Press 5 Front Squats Metcon Metcon (Calories) AMRAP 14: Max Calorie Row *Every 2 Minutes: 7 Toes to Bar 7 Push Press (95/65) 7 Front Squats (95/65) Accessory Work Metcon (No Measure) 3 Rounds: 1:00 Plank 50 Band Pull Aparts 25 Banded Tricep PressdownsRead more