CFPC – TRX/Yoga Metcon (Time) 1min Jump Rope 1min Walking Lunges + DB Press 1min TRX Split Lunges (M) 1min Box Jumps 1min TRX Mid Row + Wide Row (M) 1min Burpees 1min TRX Front Squat (L) 1min TRX Chest Press + Fly (L) 1min TRX Sprinter Starts (L) 1min V Up + X Factors...Read 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 Metcon A) METCON -or- B) ROMWOD Metcon (5 Rounds for time) Every 5 minutes for 25 minutes: 300m Row 50′...Read More

METCON 5 rounds: 15 Overhead Squats 400m RowRead More