METCON 1 round every 5 min for 20 min: 200m Run 20 Box jumps (24/20″) 15 Pull-ups 10 Push Press (115/75#) Time each round, aim (scale) to complete first round within 4 minutes at most.Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 25 Jumping jacks 5 Inch worms with 3 push-ups 25 High knees 25 Butt kicks 10 Ring rows 5 Slow toe touches and holds 25 High kicks 10 PVC Pass through 10 PVC Press and reach back 10 PVC Overhead squat Weightlifting 10 min EMOM, alternate movements. a)...Read More