METCON 3 min AMRAP Burpees to 6″ target Rest 5 min 21-15-9 Kettlebell swings Push-ups Rest 5 min 3 min Row max distanceRead More

CFPC – CrossFit Warm-up Lift/Squat/Jump (No Measure) A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) Broad Jumps Leg swings (10 each direction) Accumulate 40 heavy Russian Swings 20 Sit-ups Weightlifting 1+1/4 Front Squat (10 min EMOM- 1 PERFECT rep, AHAP) Squat to full depth, rise ~6″, return to the bottom and...Read More

METCON 15 min AMRAP 15 Thrusters 200m Run 15 Toes to bar, or v-ups w/ PVC 200m Run CORE 12 min “AMRAP”, quality first 20-30 Medball russian twists 15-25 Medball Sit-ups to wall touch, ball overhead at all times 10-20 Hollow Rocks 10 Good mornings, light and slow  Read More