CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Spiderman Lunge (20 sec/side, 1 time) Overhead Squat with PVC Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-upsThen; Spend 12 min Practicing Muscle-up transitions from low rings. Use band assistance if necessary. Athletes may go from transition work...Read More

METCON 20 min EMOM, 5 rounds of 4 stations a) 8 Wallballs+4 Ring rows b) 12 Kettlebell swings c) 16 Lunge steps d) 20 Sit-upsRead More