American Fit Co Northwest – CrossFit Warmup 4:00 EMOM 1: 0:30 Plate Pinch Hold 25/15 2: 0:30 Russian Swing 3: 0:30 Plank on Elbows 4: 0:30 Jumping Jacks 1) 10 Squat Mornings 2) 10 Banded High Pulls 3) 10 Sumo Stance Good Mornings 4) 10/side Bird Dog CARRY THE BOATS (No Measure) AMRAP 30: 300m...Read More