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-ups Metcon Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squatsRead More

METCON 15 min AMRAP 3 Burpees to 6″ target 3 Wallballs 3 Ring rows 6 Burpees to 6″ target 6 Wallballs 6 RIng rows 9 Burpees to 6″ target 9 Wallballs 9 Ring rows etc All 3 movements increasing by 3 reps per roundRead More