01/21/2021

American Fit Co Northwest – CrossFit

Warm-up

Mobility Warm Up (No Measure)

Upper Body

1. Puppy Pose: 1 min.

2. Shoulder to Floor: 1 min.

3. Wrist Stretches: 1 Min.

Lower Body

1. Couch Stretch: 2 min. each side

2. Pigeon Pose: 2 min. each side

3. Butterfly: 90 sec.

4. Pike: 1 min.

5. Straddle: 1 min.

6. Kneeling Split: 1 min.

Recovery Workout

Metcon (No Measure)

30:00 Clock

Row/Run/Bike/Ski

*On the 0:00, 5:00, 10:00, 15:00, 20:00, 25:00

5 Strict Pullups

10 Pushups

15 Air Squats

20 AbMat Situps