CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Spiderman Lunge (20 sec/side, 1 time) Overhead Squat with PVC Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Weightlifting A1: Shoulder Press (3×8 @60-65%) A2: Farmer’s Carry (3 sets of 200m Carry,...Read More