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

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike 10 Cossack Squats 8 Air Squats 6 Scap Pullups 4 Kip Swings Banded Hip Igniter Strength Back Squat (10, 8, 6, 4, 2) We will be following the same rep scheme from last week but we will be adding 2% to each set. 10 @ 57% 8 @ 67% 6 @ 77% 4 @ 85% 2 @ 92% Metcon Tricycle (Time) 40/30 Calorie Bike “Buy-In” …..Directly into: 4 Rounds: 21 Thrusters (75/55) 18 Dumbbell Snatches (50/30) 15 Chest to Bar PullupsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 20 Band Pull Aparts 10 Pushups 20 Banded Good Mornings 400m Bike Partner Metcon Closing Time (Calories) On the 2:00 x 14 Rounds: 30 Double Unders 3 Power Snatches (115/85) Max Calorie Bike in Time Remaining *Partners will alternate rounds Accessory Work Metcon (Weight) 10-8-6-4-2 Bench Press *25 banded tricep press downsSet of 10 @ 55% Set of 8 @ 65% Set of 6 @ 75% Set of 4 @ 83% Set of 2 @ 90%Read more