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 Metcon (3 Rounds for time) 3 rounds, each for time: 20 Deadlift (155/105#) 200m Run 20 Toes to bar...Read More
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