American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 8 Minutes for Quality: 200m Row 5 Down Dog Pushups 10 Single DB Thrusters 30′ Suitcase Carry (each side) Gymnastics/Skill Work Kipping Practice 15:00 of Kipping Practice Today we are taking a chunk of the class to practice the kip swing in both the pull-up and the toes 2 bar. We should focus on moving PERFECT through the 15 minutes. Metcon Whatever’s Left (3 Rounds for reps) AMRAP 5: Buy In: 500m/400m Row Time Remaining: 12 Thrusters (95/65) 12 Toes to Bar Rest 5:00 AMRAP 5: Buy In: 500m/400m Row Time Remaining: 9 Thrusters (115/85) 9 Chest to Bar Rest 5:00 AMRAP 5: Buy In: 500m/400m Row Time Remaining: 6 Thrusters (135/95) 6 Bar Muscle Ups/ Burpee PullupsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike 10 Box Step Ups 5 Single Arm DB Deadlifts 5 Single Arm DB Cleans 5 Single Arm DB Strict Press 10 Ring Rows Metcon Single All the Way (AMRAP – Rounds) AMRAP 18: 20 Single Arm Alternating Dumbbell Snatches (50/35) 20 Box Jump Overs (24″/20″) 20 Single Dumbbell Hang Power Clean and Jerks (50/35) 20/15 Calorie Bike Accessory Work Metcon (No Measure) 3-5 Sets of Each: 8 Strict Pullups 12 Bent Rows 12 Seated Banded Rows or Ring Rows 12 Barbell CurlsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Row 10 Banded Air Squats 10 Good Mornings 10 Spiderman Lunge and Reach Squat Build Up: 10 @ Empty Barbell 5 @ 40% 5 @ 50% 5 @ 60% 5 @ 70% Strength Back Squat (5×5) 5 reps for 5 sets of 80% of our 1RM Back Squat. One set every 2 mintes Metcon Metcon (Time) 5 Rounds: 45 Double Unders 30 Air Squats 15/12 Calorie RowRead more

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