American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 13:00] 0:30 Active Samson 0:30 Active Spiderman 0:30 Push Up to Down dog 0:30 Cossack Squats 0:30 Glute Bridges 0:30 Alternating Quad Stretch 2 Rounds: 1:00 Easy Bike 0:30 Hollow Hold 0:30 Hollow Rocks MOBILITY 1:00 Rig/Rack/Pole Assisted Squat Hold...Read More