American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 1:00 Bike MOBILITY 1:00 Half Kneeling Adductor Stretch (L/R) 1:00 Pole/Rig/Rack Assisted Squat TECHNIQUE & BUILD [8:00 – 27:00] BAR MUSCLE UPS -Drive hips towards the bar in the hollow position 10 Scap Retractions 5 Kip Swings 3 Strict...Read More
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