American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP 15 Jumping Jacks 10 Forward/Backward Bear crawl 0:10 Lockout on box or rings 1) 10/side Scorpion 2) 10/side Down Dog Pedaling Calf Stretch 3) 10/side Tricep Extension 4) 10/side Hamstring Sweep LIEUTENANT DAN (Calories) 5 sets: On a 3:00 clock: 1 legless rope climb 10 ring...Read More