04/07/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

1:00 Easy Row

0:30 Hip Bridges

0:30 Hollow Body Rocks

1:00 Moderate Pace Row

0:30 Inchworm to Push-up

0:30 Straight Leg Sit-ups

1:00 Fast Pace Row

0:30 Updog to Downdog

0:30 Standing Straddle Stretch

Recovery Flow

Metcon (No Measure)

EMOM 30:

1- 10 Calorie Ski

2- 10 Pushups

3- 10 Barbell Rows

4- 10 GHD Situps

5- 10 Calorie Run

6- REST