American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP HEAT 1 [5:00 – 15:00] 0:30 Active Spiderman 0:30 Downdog 0:30 Lying Chest Opener 0:30 Active Samson 2 Rounds. . . 5 Kip Swings 1-3 Strict Pull-up 20 Single Unders 5 Empty Barbell Thrusters WEIGHT 1 8 Pull-ups 16 Double Unders 8...Read More