CFPC – CrossFit Warm-up Warm-up (No Measure) A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) High kicks 3 Rounds, or 10 minutes: 9 Kettlebell RDL’s 12 Banded Face-pulls 15 Kettlebell swings 10-15 Push-ups Metcon Metcon (AMRAP – Rounds and Reps) 40 min AMRAP 10 Burpee plate to overhead 50′ Sled drag...Read More

METCON 14 min AMRAP 10 Curtis P’s 20 Sit-ups 80′ Sled push 1 Curtis P= Power clean, Right lunge, Left lunge, Push press **Light sled weightRead More