METCON 20 min AMRAP 200m Run (=4 reps) 9 Hang Power clean 7 Front squats 5 Push JerkRead More

CFPC – TRX/Yoga Metcon (AMRAP – Rounds and Reps) Run 400m 15 Slam Balls TRX 20 Squat (M) 20 One Leg Box Step Ups TRX 20 Step Back Lunges (M) TRX 20 Mid Row + Curl + Y Row (M) TRX 20 Pull + Twist + Extend (M) TRX 20 Burpees (Switch feet after 10)...Read More

CFPC – CrossFit Warm-up Down and Backs 2.0 (No Measure) 400m Run DOWN and BACK 1a) Lunge stretch 1b) 5 Inch Worms- 3 push-ups 3a) Spiderman lunge 3b) Pivot Squats 4a) High kick + Toe touch 4b) High skips 5a) Bear crawl 5b) Crab walk Metcon Metcon (Time) 6 Rounds: 9 Deadlift (40% 1RM) 18...Read More