American Fit Co Northwest – CrossFit Warmup 3 Rounds 1 Minute Single Unders 10 Goblet Squats 35/26 10 Banded Strict Press 1) 10/side – Plate Halo 15/10 2) 10 – Prayer Squats x 3 sec 3) 10/side – 90/90 + hip extension 4) 10 – Jefferson Curls TIME DILATION (Time) 10 Rounds: 15/12 Calorie Row...Read More