METCON 200m Run 30 Ring rows 20 Push-ups 400m Run 20 Ring rows 15 Push-ups 600m Run 10 Ring rows 10 Push-upsRead More

CFPC – CrossFit Warm-up (No Measure) Down and Back 1A) High knees 1B) Butt kicks 2A) High kick march 3B) Spiderman Lunge 3 Rounds: 6 Push-ups 6 Tempo Squats (22X1) 12 Heavy Russian Swings -Mobility- :90 sec per side Banded Hamstring stretch Banded Lunge (facing anchor point) Weightlifting 1 set every :30 sec for 6...Read More

METCON For time: 250 Single unders 50 Kb swings (53/35#) 50 Box jumps (20″) 50 Push-ups 50 Lunge steps 50 Wallballs (14/10#)Read More