American Fit Co Northwest – CrossFit Accessory (3 Rounds for weight) “Shock Method” 3 sets: 6 Bench Press (Heavy) 12 Push Ups 25 Bench Dumbbell Fly (light) -Rest 2:00 to 2:30 between sets- Score the bench press. Active Recovery (AMRAP – Rounds and Reps) AMRAP 20: 100m Sandbag Carry 10 DB Strict Press 20 Box Step Overs 20/16/12 Calorie BikeRead more

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 3 sets: 6 Bench Press (Heavy) 12 Push Ups 25 Bench Dumbbell Fly (light) -Rest 2:00 to 2:30 between sets- AMRAP 20: 100m Sandbag Carry 10 DB Strict Press 20 Box Step Ups 20/16/12 Calorie BikeRead more

American Fit Co Northwest – CrossFit BELL RINGER (AMRAP – Rounds and Reps) AMRAP 12: 50′ DB Front Rack Lunge (50/35) 7 Strict Pullups Metcon (Checkmark) 5 Rounds: 100′ Suitcase CarryRead more

American Fit Co Northwest – CrossFit Jumpin’, Jumpin’ (Time) AMRAP 30: 100 Double Unders 75/65 Calorie Machine 50 Situps 25 Box Jumps (30″/24″) 50 Situps 75/65 Calorie Machine 100 Double Unders 75/65 Calorie Machine 50 Situps 25 Box Jumps (30″/24″) 50 Situps 75/65 Calorie Machine 100 Double UndersRead more

American Fit Co Northwest – Long Haulers Metcon (Checkmark) AMRAP 20: 25’ Walking Lunge 7 Strict Pullups 25 Calorie Bike 7×3 Goblet Squats After Each Set: 50’ Suitcase Carry (R) 50’ Suitcase Carry (L) 2 Lap WalkRead more