CFPC – TRX/Yoga Metcon (Time) 1min Row 1min Slam Ball 1min TRX Squat + Squat Jump (M) 1min TRX Pull + Twist (M) 30sec TRX Jumping Split Squats 1min TRX Wide Row + Curl + Y Row 1min Jump Rope 1min Turkish Get Up 1min TRX Chest Press + Fly (L) 30sec TRX Superman Press...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 min Row, 70-80% pace DOWN and BACK 1) High knees 2) Butt kickers 3a) Lunge stretch- 3 sec hold 3b) 5 Inch worms- 3 pushups 4a) High kick march 4b) Spiderman- lunge and hold 5) High skips 6) Pivot squats Metcon A) METCON or B) ROMWOD Metcon...Read More

METCON 50 Air squats 25 KB Swings 40 Air Squats 20 KB Swings 30 Air Squats 15 KB Swings 20 Air Squats 10 KB Swings 10 Air Squats CORE WORK Accumulate 3 min plank on hands Each break perform: 30 Bicycles 20 Russian twistRead More