CFPC – CrossFit Warm-up Lift/Squat/Jump (No Measure) A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) Broad Jumps Leg swings (10 each direction) Accumulate 40 heavy Russian Swings 20 Sit-ups Weightlifting 6 sets of 3 Deadlift Touch and Go (TnG) Deadlift (6 sets of 3 (1 set/ 2 min) @80-85% TnG) Metcon...Read More

CFPC – Rowing Class (No Measure) Pause Drill 500 m Row (sprint start + 10 regular strokes) Metcon (Time) 1000m with partner using sprinter start walk 200 m Empty TankRead More