05/13/2021

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 (AMRAP – Rounds and Reps)

AMRAP 25:

800m Run

50 Ab Mat Situps

200m DB Front Rack Carry

Accessory Work

Metcon (No Measure)

3 Rounds:

10 DB Incline Bench Press

15 Banded Tricep Press Downs

3 Rounds:

10 DB Strict Press

15 Banded Tricep Press Downs