CFPC – CrossFit Warm-up 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 Barbell Shoulder press Gymnastics 8 min EMOM: A) 6 Weighted, or strict, Pull-ups B) 8-12 Strict HSPU Alternate movements every other minute. Pull-ups: a)...Read More

METCON 8 min AMRAP 10 Front squat 10 Burpees over bar 10 Jumping Pull-ups Rest 4 minutes 6 min AMRAP 12 Slam balls 8 Sumo Deadlift High-pullsRead More