CFPC – Rowing Class (No Measure) 3x 100m (light pressure) with 1 min rest Metcon (Time) 1000m Time Trial Metcon (Distance) Stroke Pyramid 10-20-30-40-30-20-10 Row 10 strokes hard followed by 10 light strokes. Then row 20 strokes hard followed by 20 stokes light. 30-30, 40-40, 30-30, 20-20, 10-10.Read More
CFPC – CrossFit Warm-up (No Measure) 250m Row Leg swings- 10 each direction per leg Then; 3 rounds: 10 Close-grip kip swing 2 Wall walks -or- Inch worms+3 Push-ups 6 Hollow rock, roll into superman Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#22 min CAP Everyone can...Read More
