American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP 2:00 Bike/Run/Row 0:30 Arm Circles (0:10 forward, backward, swings across the chest) 0:30 Overhead Tricep Stretch (0:15 each side) PULL-UPS/PUSH-UPS 0:10 Pull-up Bar Dead Hang 0:10 High Plank Hold [Coach: this is the top of our Push-up. Athletes MUST extend arms completely]...Read More