American Fit Co Northwest – CrossFit

Recovery Flow

Metcon (No Measure)

32 minutes of work and 38 minutes total time from the start to finish with rest

AMRAP 8:

8 Calorie Row

8 Calorie Bike

8 Strict Pullups

Rest 2:00

AMRAP 8:

10 Calorie Row

10 Calorie Bike

10 Pushups

Rest 2:00

AMRAP 8:

12 Calorie Row

12 Calorie Bike

12 Air Squats

Rest 2:00

AMRAP 8:

14 Calorie Row

14 Calorie Bike

14 Walking Lunges

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.