METCON 16 min AMRAP 20 Wallballs 20 Kettlebell swings 20 Dual KB Deadlift 200m RunRead More

CFPC – TRX/Yoga Metcon (AMRAP – Rounds and Reps) Row 300m Bear Crawl 2x TRX Split Squat 20 (M) TRX Wide Row+Curl+Y Row 20 (M) TRX Squat+Reach 20 (M) 10 Box Jumps TRX Chest Press+Fly 15 (L) TRX Front Squat 20 (L) TRX Burpees 10 (L) TRX Sprinter Start 20 (L) 30 SitupsRead More

CFPC – CrossFit Warm-up Everything 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 Hand Release Push-ups Gymnastics Strict Pull-ups Complete 50% of your max set every 2 minutes for a total of 4 sets. Rest 1...Read More

METCON For time: 25 Burpees 500m Row 40 Sit-ups 20 Push press 350m Row 30 Sit-ups 15 Push press 200m Row 20 Sit-ups 10 Push press 25 BurpeesRead More