CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds of 10 reps of: Wall therapy squats Spiderman Lunge (20 sec/side, 1 time) Russian twist w/ Medball (10 per side) Barbell good mornings Pull-ups or Ring rows Hand Release Push-ups Weightlifting Back Squat (50 reps @75% in as few sets as possible) Record largest set and...Read More

METCON 3 Rounds: 750m Row 12 Deadlift (135/85#) 20 Wallballs (20/14#) Followed by Core and Balance workRead More