American Fit Co Northwest – CrossFit

Mobility

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)

EMOM 20:

Min 1 – Recovery Bike/Row/Ski

Min 2 – :30 Side Plank (each side)

Min 3 – 10 Barbell Curls + 10 Strict Press

Min 4 – :45 Sandbag Bear Hug