American Fit Co Northwest – CrossFit Warmup 3 Rounds (6:00) 0:30 Jump Rope 10 Burpee Planks 5/leg High Skip in place 0:20 Active hang on Rig 1) 5/side Rig Calf Stretch 3s hold 2) 10 Cherry Pickers 3) 0:30 Grip Opener (fingers toward knees) WOD Prep 3 Rounds (9:00 Cap) 3 Pull Ups 6 Pushups...Read More