CFPC – CrossFit Warm-up Down and Backs (No Measure) 200m Run or 250m Row DOWN and BACK 1) High knees 2) Butt kickers 3a) Lunge stretch- 3 sec hold 3b) 5 Inch worms- 3 pushups 4a) High kick march 4b) Spiderman- lunge and hold 5) Side shuffle (stay low) 6) KaraokeFollowed by; Front rack mobility...Read More

METCON 3 Rounds: 5 min AMRAP 10 Burpees 50 Singles 25 Wallballs (20/14#) Rest 2 min Pick up where you left offRead More