American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 12:00] 2:00 Easy Row 0:30 Active Spiderman 0:30 Dive Bombers 1:00 Moderate Row 0:30 Active Samson 0:30 Alternating Quad Stretch 0:30 Fast Row 0:30 Alternating Side Lunge 0:30 Alternating Cradle Stretch SPECIFIC WARM UP [12:00 – 22:00] “GOAT DAY” Athletes...Read More
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