American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 10 Minutes for Quality: 1:00 Bike 60′ Dual DB Overhead Carry 30 Single Unders 7 Down Dog to Pushups Metcon Double-Edged (Time) 6 Rounds: 500m Bike 30 Double Unders 10 Burpees to Target (6″ above reach) Accessory Work Metcon (No Measure) 3 Giant Sets: 25 Situps or 15 GHD Situps 10 DB Bench Press Max Strict Pullups or Ring RowsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: 10 Air Squats :20 Hollow Hold 30′ Single Arm DB Overhead Carry 1:00 Row Strength Stamina Squats Alternating “On the Minute” x 12 (6 Rounds) Odd Minutes – 3 Front Squats Even Minutes – 6 Back Squats Barbell – 68% of 1RM Front Squat Metcon Top Shelf (AMRAP – Rounds) AMRAP 15: 21 Wallballs 15 Toes 2 Bar 12 Power Snatches 9 Overhead Squats Barbell: (95/65)Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 8 minutes for quality: 1:00 Bike or Row 5 Scap Pullups 5 Strict Pullups 30′ Kettlebell Suitcase Carry (each side) 30; Kettlebell Overhead Carry (each side) Gymnastics/Skill Work Metcon (No Measure) 12:00 For Quality: 2 Ring Muscle Ups or Transitions 5 Strict HSPUs or Strict Press Metcon Delight (AMRAP – Rounds) AMRAP 15: 12 Box Jump Overs (24/20) 12 Deadlifts 9 Bar Facing Burpees 9 Hang Power Cleans 6 Burpee Pullups 6 Push Jerks Barbell – (135/95)Read more