American Fit Co Northwest – CrossFit Workout Option 1 New Year’s Resolution (Time) FREEDOM (RX): 200 Single Unders 100 Air Squats 200 Single Unders 100 Walking Lunge Steps 200 Single Unders (Score is Time) INDEPENDENCE For Time: 150 Single Unders 80 Air Squats 150 Single Unders 80 Walking Lunge Steps 150 Single Unders LIBERTY For Time: 100 Single Unders 60 Air Squats (to box if needed) 100 Single Unders 60 Walking or Reverse Lunge Steps (assisted as needed) 100 Single Unders Workout Option 2 Recovery Workout (Distance) Active Recovery 45 Minute Fartlek Row *Mixed in as you see fit: 6-8 sets of 30 second higher effort bouts. **Zone 2 pace in remaining times. Workout Option 3 Mayhem Racing (Time) Warm-up: 2 minute machine of choice (or run) -Then- 2 Rounds: 10 Walking Lunges 10 Air Squats 10 Ring Rows 5 Inchworm Push-ups 10 Hip Bridges (pause 1 sec at top)...Read more
American Fit Co Northwest – CrossFit TWEEDLE DEE (Checkmark) 5 Rounds (each): 15/11/8 Calorie Bike 25′ Single DB Lunge (50/35) 10 Burpees 25′ Single DD Lunge (50/35) 5 Strict PullupsRead more
American Fit Co Northwest – Long Haulers Metcon (Checkmark) AMRAP 3 x 5 Rounds: 1000m/800m Bike 10 KB Swings Max Pushups Rest 1:00 5,5,3,3,1,1,1 Bench PressRead more
