04/29/2021

American Fit Co Northwest – CrossFit

Warm-up

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.

Recovery Flow

Metcon (No Measure)

2000m Bike

200m Sled (Push or Pull)

1500m Bike

150m Sled (Push or Pull)

1000m Bike

100m Sled (Push or Pull)

500m Bike

50m Sled (Push or Pull)