12/02/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

SPECIFIC WARM UP [5:00 – 12:00]

0:20 Downdog

0:20 Active Spiderman

0:20 Alternating Quad Stretch

300 Meter Bike

0:20 Active Samson

0:20 Knuckle Drags

0:20 Alternating Cradle Stretch

300 Meter Bike

Recovery Flow

Metcon (No Measure)

AMRAP 25:

Bike Meters

*every 5:00 starting at 0:00

10 V Ups

0:30 Side Plank

0:30 Side Plank

20 Flutter Kicks

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.