METCON 20 min AMRAP 50 Single unders 40 Sit-ups 30 Burpees 20 Box jumps (24/20″) 10 Pull-upsRead More

CFPC – CrossFit Warm-up Lift/Squat/Jump (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 20 Sit-ups Weightlifting 18 minutes to complete- 6 Rounds: a) Back squat, 6-6-4-4-2-2 Rest :45 sec b) RDL’s, 5-5-5-5-5-5 Rest 1:15 Proper mechanics are...Read More

METCON “Helen” 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Rest, then perform: 3 rounds: 20 Sit-ups 20 Russian twist 15 Straight leg deadlifts (light weight)Read More