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

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minute for Quality: 1:00 Bike 5 Pushup to Down Dog 5 PVC Shrugs 5 PVC High Pulls 5 PVC Power Cleans Skill Power Clean (10 x 2) We will be doing 2 power cleans ever minute , building to a moderate weight Metcon Metcon (Time) 4 Rounds: 7 Hang Power Cleans (135/95) 15 Bar Facing Burpees 30/21 Calorie BikeRead more

American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 20 Calorie Row 25′ Lunge 20 Pullups 25′ Lunge Accessory Work Metcon (No Measure) 3 Sets: 5 Rope Pullups 10 Seal Rows 15 Hammer CurlsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Jumping Jacks 10 PVC Pass Thrus 10 PVC Overhead Squats :20 Plank :30 Dead Bar Hang :45 Calf Stretch :20 Single Unders :20 Alternating Step Jump Rope :20 Single Unders :20 2 Singles, 1 Double, 2 Single :20 Double Unders :30 Shoulder Taps 5 Inch Worms with Pushup 3 Partial Wall Walk :10 Handstand Hold 1 Wall Walk :10 Handstand Hold 1 Round: 1 Wall Walk 10 Double Unders 2 Wall Walks 20 Double Unders Metcon Crossfit Games Open 21.1 RX (Ages 16-54) (Time) For Time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time cap: 15 minTo learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click hereRead 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) 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