METCON 30 min EMOM 1 Box jump (24/20″) 2 Pull-ups (or ring rows) 4 Burpees 8 Air squats *If necessary, scale movements or reps to be completed around :45 seconds to leave :15 sec for rest. If you find yourself falling behind 2-3 minutes in a row, AMRAP the remaining time.Read More

CFPC – CrossFit Warm-up (No Measure) 2 Rounds: 200m Row – 85% Effort 10 Bird dog reps per side, controlled! 6 Single leg KB RDL per side Single leg balance, eyes closed – :30 sec per side Then; With PVC perform 8 PERFECT sets of: Push Press x2+ Split Jerk *Assess positioning in stance and...Read More