American Fit Co Northwest – CrossFit Warm-up 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 Flow Metcon (No Measure) 30 Minute Cardio Machine at Recovery Pace Every 3:00 Starting at 0:00 10 Ring Rows 10 PushupsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 8 Minutes for Quality: 20 Jump Rope 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 Deadlifts 250m Row Skill Hang Cluster (10×2) EMOM 10: 2 Hang Clusters *Use this time to really dial in the technique today Metcon That Escalated Quickly (Time) 3 Rounds: 9 Front Squats (95/65) 25 Double Unders 500m Row 3 Rounds: 9 Thrusters (95/65) 25 Double Unders 500m Row 3 Rounds: 9 Hang Clusters (95/65) 25 Double UndersRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike 5 Pushups to Down Dog 10 KB Swings 25 Band Pull Aparts Metcon Quittin’ Time (3 Rounds for reps) AMRAP 5: Buy In: 25/20 Cal Bike AMRAP iIn TIme Remaining: 12 Deadlifts (185/135) 12 Bar Facing Burpees Rest 5:00 AMRAP 5: Buy In: 25/20 Cal Bike AMRAP iIn TIme Remaining: 8 Deadlifts (225/155) 8 Bar Facing Burpees Rest 5:00 AMRAP 5: Buy In: 25/20 Cal Bike AMRAP iIn TIme Remaining: 4 Deadlifts (245/165) 4 Bar Facing Burpees Accessory Work Metcon (No Measure) 3 Rounds: 30 AbMat Situps 18 “Uneven” DB DeadliftsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 500m Bike 30′ DB Overhead Carry (each side) 10 Air Squats 5 Kip Swings 5 Hanging Knee Raises Strength Stamina Squats Alternating “On the Minute” x 8 (4 Rounds) Odd Minutes – 5 Front Squats Even Minutes – 10 Back Squats Barbell – 55% of 1RM Front Squat Metcon Devil in Disguise (AMRAP – Reps) AMRAP 14: 10 Alt. Single Arm Devil Press 10 Single DB Box Step Ups 10 Toes to Bar Dumbbell – (50/35) Box – (24″/20″)Read more

American Fit Co Northwest – CrossFit Partner Metcon Purdy Thirty (AMRAP – Reps) TEAMS OF 3 AMRAP 30: 30 Calorie Bike 30 Wallballs (30/20) 30 Box Jumps (30/24) 30 C2B Pullups *Split reps as needed with groupRead more