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 Weightlifting Back Squat (6 sets of 2 @80% 1RM, 1 set/ 2 min) Metcon Metcon (Time) 45 Wallballs (20/14#) 30...Read More

METCON 5 Rounds: 4 min AMRAP “Cindy” 5 Pull-ups 10 Push-ups 15 Air squats Rest 2 min Score= total rounds and reps of all 20 min. Pick up where you left off after 2 min rest each round.Read More