American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Machine/Run Easy Pace

0:30 Inchworm to Push Up

0:30 Downdog

0:30 Active Samson

1:00 Machine/Run Moderate Pace

0:30 Active Spiderman

0:30 Pigeon Pose (left side)

0:30 Pigeon Pose (right side)

1:00 Machine/Run Fast Pace

0:30 Alternating Quad Stretch

0:30 Knuckle Drags

0:30 Alternating Side Lunge

Recovery Flow

Metcon (No Measure)

Every 4:00 for 8 Rounds:

Choose One:

400m Run

400m Ski

500m Row

1000m Bike