05/06/2021

American Fit Co Northwest – CrossFit

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.

Recovery Flow

Metcon (Time)

10 Rounds:

200m Row/Run/Ski

500m Bike

Accessory Work

Metcon (No Measure)

3 Rounds for Quality:

8 Deficit Pushups

8 Barbell Bent Rows

15 Banded Tricep Extensions