American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Rounds) AMRAP 25: 100m Bike 1 Power Clean 1 Burpee Pullup 200m Bike 2 Power Cleans 2 Burpee Pullups 300m Bike 3 Power Cleans 3 Burpee Pullups *Add 100m, 1 Power Clean, 1 Burpee Pull-up each round *Split reps as needed Accessory Work Metcon (No Measure) 5×8 Strict Pullups 5×12 Bent Row 5×12 Seated Banded Row 5×12 Barbell CurlsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 8 Minutes for Quality: 20 Band Pull Aparts 25′ Single Arm Overhead Lunge 10 Cossack Squats 5 Down Dog Pushups 200m Bike Strength Bench Press (5×1) We will do all 5 sets @ 90% of your 1RM Metcon Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutesRead more

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) On a 25:00 Clock Cardio machine of your choice On the 0:00, 5:00, 10:00, 15:00, 20:00 5 Strict Pullups 10 Kettlebell Swings 15 Air Squats 20 Ab Mat SitupsRead more

American Fit Co Northwest – CrossFit Warm-up Warmup (No Measure) 3 Rounds: 1:00 Bike 10 Strict Press 50′ Walking Lunge 10 Good Mornings 10 Ring Rows Metcon Metcon (Time) 21-18-15-12-9 Calorie Bike Toes 2 Bar Accessory Work Metcon (No Measure) 5 Rounds: 1:00 Sand Bag Hold :20 Max Banded Strict PressRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 250m Row 50′ Bear Crawl 50′ DB Death March 10 Box Step Ups 20 Single Unders Skill Metcon (No Measure) AMRAP 1:00 x 5 Rounds 20 Double Unders Max Handstand Walk or Pushups Rest :30 Metcon Pull it Together (AMRAP – Rounds and Reps) AMRAP 13: 600m/500m Row 9 Deadlifts (245/165) 12 Single Dumbbell Box Step Ups (50/35)Read more