08/05/2021

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)

5 Rounds:

20 Band Pull Aparts

20 Bulgarian Split Squats

20 AbMat Sit Ups

10:00 Bike/Run/Row/Ski

3 Rounds:

:20 Handstand Hold

:40 Wall Sit

:60 Plank