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 20 minutes total: Reset between reps Every 2 min for 6 min (3 sets) complete: 2 Power Clean @65%+ Followed by;...Read More

METCON 12 min AMRAP 10 Pull-ups 15 Push-ups 20 Russian twist (medball or KB) 30 Double unders Rest 5 min 3 Rounds: Row 1:30 for max distance Rest :30 secRead More