American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) MOBILITY 2:00 Any Machine Upper Body 1. Wall Pec Stretch 1:00/side 2. Cobra Stretch 1:00 3. Banded Tricep Stretch 1:00/side Lower Body 1. Side Lunge :30/side 2. Bottom Squat Hold 1:00 3. Banded Hamstring Distraction 1:00/side ACTIVATION 8 Minute for Quality: 150m Row 50′ Farmer’s Carry 50′ Single DB Overhead Carry 50′ Bear Crawl 10 Air Squats MOVEMENT PREP 5 Bar Facing Burpees 5 Overhead Squats 5 Toes to Bar 5 Hang Squat Cleans 5 Kipping HSPUs 5 Thrusters Metcon Hurts So Good (AMRAP – Reps) AMRAP 16: 50 Bar Facing Burpees 50 Overhead Squats 40 Toes to Bar 40 Hang Squat Cleans 30 Kipping Handstand Pushups 30 Thrusters Barbell (95/65)Read more

American Fit Co Northwest – CrossFit Recovery Workout Metcon (No Measure) 5:00/4:00/3:00/2:00/1:00 Cardio Machine *between each round 20 Banded Good Mornings 20 Air Squats 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. Metcon Metcon (No Measure) We can use today to make up a WOD if you missed Monday or Tuesday this week due to snowRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike 10 Banded Good Mornings 5 Scap Pullups 5 Kip Swings 5 Strict Pullups 10 Front Squats Gymnastics Skill Kipping Technique We are going to spend 15 minutes practice our kipping pull-ups or chest 2 bars Metcon 9 to 5 (AMRAP – Rounds and Reps) AMRAP 5: 15/12 Calorie Bike 12 Chest to Bar Pullups 9 Front Squats (135/95) Rest 5:00 AMRAP 5: 12/9 Calorie Bike 9 Chest to Bar Pullups 6 Front Squats (155/105) Rest 5:00 AMRAP 5: 9/6 Calorie Bike 6 Chest to Bar Pullups 3 Front Squats (175/115)Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: 50′ Bear Crawl 50′ Suitcase Carry (each arm) :30 Shoulder Taps 1:00 Bike Strength Push Jerk Technique 5 Sets: 2 Pausing Push Jerks 1 Push JerkPercentages based of our 1RM Jerk: Set 1 – 50% Set 2 – 55% Sets 3+4+5 – 60% Metcon Eighth Wonder (Time) 8 Round: 8 Push Jerks (115/85) 8 Bar Facing BurpeesRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 250m Row 10 Down Dog to Pushups 30′ Medball Lunges 10 Box Step Ups Strength Back Squat (10-8-6-4-2) Percentages based off 1RM Back Squat: Set 1 – 10 Reps @ 55% Set 2 – 8 Reps @ 65% Set 3 – 6 Reps @ 75% Set 4 – 4 Reps @ 83% Set 5 – 2 Reps @ 90% Metcon Bootleg (AMRAP – Reps) AMRAP 15: 21 Wallballs (20/14) 18 Dumbbell Snatches (50/35) 15 Toes to Bar 12 Box Jump Overs (24″/20)Read more