American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP: 0:30 Jump Rope Running Man 5 Kip Swings + 5 Knee to Chest 10 Banded Overhead Squats 1) 10 Barbell Pass Overs 2) 20 Overhead Banded Pull Aparts 3) 10 Banded High Lows 4) 0:30/side Barbell Squat Quad Smash 8 MILE (AMRAP – Rounds and Reps)...Read More