American Fit Co Northwest – CrossFit Warmup 3 Rounds (7:00): 200m Run 0:30 Jump Rope 0:15 Fast Row/Bike 1) 10/direction Leg Swings 2) 10/side Box Hip Opener 3) 5/side Rig Calf Stretch 4) 5/side Lunge + Hamstring Stretch 5) PVC Pass Throughs 5:00 EMOM: (0:20 work / 0:40 rest) Double Under practice Recovery Flow 3...Read More