American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP [5:00 – 14:00] 1:00 Easy Row 10 Box Step Ups 0:15 Active Spiderman 10 Empty Barbell Strict Press 1:00 Moderate Row 0:30 Jumping Jacks 0:30 Ankle Circles 5 Straight Arm Burpees 10 Empty Barbell Push Press 0:30 Fast Row 5 Box Jumps...Read More