American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) Get Hot 30 Jumping Jacks 20 Lunge Steps In-Place 10 Squats 5 Burpees Mobilize 1:00 Shoulder to Floor Stretch (:30 each side) SPECIFIC WARM-UP [8:00-28:00] FOCUS: [HIP EXTENSION] . Kipping Handstand Push-Up Practice: Handstand Hold/DB Overhead Hold(1:00) Practice Handstand Negative/DB Negative (2:00) Practice: Handstand Push-Up/DB...Read More