American Fit Co Northwest – CrossFit Warm-up 500m Row 3 Rounds: 5 Pullups 10 Pushups 15 Air Squats 3 Rounds: :15 Hollow Holds :15 Superman Holds 10 Scap Pullups 5 Kip Swings Kip Control Drill 3×3 Toes to Bar Clean & Jerk Warmup (1 Set @ Hips/Knees/Mid Shin) 5 Shrugs 5 High Pulls 5 Muscle...Read More