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 Metcon (5 Rounds for reps) 10 min EMOM Even- :20 sec Row for AVG Watts Odd- :30 sec max...Read More

METCON For time: 400m Run 60 Double unders 30 Kettlebell swings 500m Row 30 Kettlebell swings 60 Double unders 400m RunRead More