CFPC – Rowing Class (No Measure) 2 rounds: 200 m run 10 shoulder pass throughs with PVC 10 air squats pyramid cup plank Metcon (Time) 4 rounds: 30 cal Row 30 Kettlebell swings (53/35#) 30 Sit-upsRead More

CFPC – CrossFit Warm-up Warm-up (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 1:00 plank hold (forearms) 10 Goodmornings (empty bar) Weightlifting Deadlift- 0:00- 5 reps @70% 2:00- 5 reps @75% 4:00- 4 reps @80% 6:00- 4...Read More