American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARMUP 1:00 Bike 1:00 Spiderman Lunge and Reach 1:00 Row 1:00 Down Dog to Pushup MOVEMENT REVIEW Air Squat Rowing Pushups ROWING WHEEL OF FORTUNE AFCO TEAM WOD Metcon (AMRAP – Reps) Teams of 4: 5 Rounds: (1:00 Stations) Bike Air Squats Row Pushups...Read More
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