CFPC – CrossFit Warm-up Down and Backs (No Measure) 200m Run or 250m Row DOWN and BACK 1) High knees 2) Butt kickers 3a) Lunge stretch- 3 sec hold 3b) 5 Inch worms- 3 pushups 4a) High kick march 4b) Spiderman- lunge and hold 5) Side shuffle (stay low) 6) Karaoke Metcon Elizabeth (Time) 21-15-9...Read More

METCON 14 min AMRAP 10 Burpees to 6″ target 10 Kettlebell Swings (44/26#) 20 Jumping jacks 35 SinglesRead More