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 (No Measure)

AMRAP20:

1000 Meter Bike

15 Double Dumbbell Floor Press (35/20)

12 Double Dumbbell Alternating Plank Rows (35/20)

9 Double Dumbbell Burpee Deadlifts (35/20)