American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP [5:00-8:00] Mobilize/Activate 30-seconds at each movement Step-Ups on Box Plank Toe Touches DEMO Alternating Active Samson Stretch Frog Hop to Squat DEMO Dumbbell Overhead March (in-place) SPECIFIC WARM-UP [8:00-28:00] FOCUS: [MECHANICAL ADVANTAGE] Ring Muscle-Up (Compete) // Train/Sweat Options (10:00) INSTRUCTION -Ring Support (Top)...Read More