CFPC – CrossFit Warm-up (No Measure) 3 Rounds: 10 Kb Goblet squats :45 sec Plank hold on forearms 10 PVC Pass Throughs KB “Waiters walk” down and back (hold handle and kb rests on forearm, keep shoulder externally rotated) Weightlifting 12 min running clock, 1 set/ 2 min 3×6 Back squats @75-80% Immediately followed by;...Read More

METCON 30 min EMOM, 3 stations/10 rounds: A) 10 Slamball throw downs (40/20#) B) 10 Sumo Deadlift High-pull (75/55#) C) 10 V-upsRead More