METCON 12 min AMRAP 5 Burpees 10 Kb swings (44/26#) 25 Double unders Rest 3 min 12 min AMRAP 7 Box jumps (24/20″) 5 Pull-ups 150m RunRead More

CFPC – CrossFit Warm-up (No Measure) Down and Back High knees Butt kicks High skips Karaoke Then; 3 Rounds, for quality: 20 Double unders :45 sec side plank, each side 15 Heavy Russian swings 10 PVC Power Clean (perfect!) Metcon Metcon (Time) 200 Double unders (2/1 singles) 120 KB Swings (53/35#) 90 Burpees 60 Power...Read More

METCON 5 Rounds: 10m/7f Calorie Row, +5 cal each round 15 Sit-ups 25′ Handstand Walk Rest 1 min 20 min CAP *Calories= 10/7, 15/12, 20/17, 25/22, 30/27 Handstand Walk scale- Level 1= Bear walk (straight legs, torso over shoulders) Level 2= 2 Wall walks Level 3= 16 Shoulder taps, alternating (facing the wall)   STRENGTH...Read More