01/28/2021

American Fit Co Northwest – CrossFit

Recovery Flow

Metcon (No Measure)

For Quality:

5-4-3-2-1

Minutes on Cardio Machine

….After Each Round

20 Hip Extensions

20 Band Pull Aparts

20 Tricep Press Downs

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.