American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike 14 Alternating Lunges 5 Down Dog to Pushups 14 Air Squats 5 Ring Rows Accessory Work Metcon (No Measure) 3 Round for Quality: 15 Banded Hip Thrusts 12 Lateral Box Step Ups (6 each leg) 9 Barbell Bent Rows Strength Box...Read More
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