American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Plank (elbows) 0:30 Mountain Climbers 0:30 Active Spiderman 0:30 Frog Hops 0:30 Alternating Hamstring to Squat Hold Stretch 0:30 Slow Burpees 1:00 Pigeon Pose (each side) SPECIFIC WARM UP [10:00 – 26:00] EMPTY BARBELL 10 Good Mornings 5...Read More