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 6 @80% 1RM, 1 set/ 3 min) Metcon Metcon (AMRAP – Reps) 8 min...Read More