09/15/2022

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 (Checkmark)

4 Rounds:

20 Single DB Hang Clean & Jerks

15 Calorie Bike

10 Single DB Squats

5 Strict Pullups

*Max Unbroken Set of Single Unders to Start Each Set (MAX 100)