American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Bike

0:30 Inchworm to Push Up

0:30 Downdog

0:30 Active Samson

1:00 Bike

0:30 Active Spiderman

0:30 Knuckle Drags

0:30 Alternating Side Lunge

Recovery Flow

Metcon (Calories)

AMRAP 20:

5, 10, 15, 20…Calorie Bike

50m Sandbag Carry

Mobility

Mobility Warm Up (No Measure)

Upper Body

1. Thoracic Opener: 1 min.

2. Shoulder Stretch on Rig: 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. Elbow to Floor Lunge: 1 min. each side

5. Straddle: 1 min.

6. Bottom of Squat Hold: 1 min.