METCON 21-18-15-12-9 Burpees Kb Swing (53/35#) Sit-ups Box jumps (24/20″)Read More

CFPC – CrossFit Warm-up (No Measure) 300m Row 10 Push-up 10 Walking lunges 200m Row :30 sec wall squat hold 15 Squat jumps 100m Row PVC Stretches (No Measure) 10 each: 1) Pass-throughs+toe touch 2) Windmill- right and left 3) Torso twist 4) Snatch grip push press 5) Overhead squat Gymnastics (No Measure) 15 min...Read More