1
Dec
12/02/2021
American Fit Co Northwest – CrossFit
Warm-up
Warm-up (No Measure)
SPECIFIC WARM UP [5:00 – 12:00]
0:20 Downdog
0:20 Active Spiderman
0:20 Alternating Quad Stretch
300 Meter Bike
0:20 Active Samson
0:20 Knuckle Drags
0:20 Alternating Cradle Stretch
300 Meter Bike
Recovery Flow
Metcon (No Measure)
AMRAP 25:
Bike Meters
*every 5:00 starting at 0:00
10 V Ups
0:30 Side Plank
0:30 Side Plank
20 Flutter Kicks
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.