CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Jog Down and Backs 1a) High Knees 1b) Butt kickers 2a) Walking lunge stretch 2b) High kicks + Toe touch 3) Side shuffle 4) Karaoke 5) High skips 6a) Burpee broad jumps 6b) Spiderman lunge Perform 2 “Build-ups” before begginning 100m Sprints: Start at about 60% pace...Read More

METCON 8 min AMRAP 15 Wallballs 12 Lunge steps 9 Box jumps Rest 5 minutes 8 min AMRAP 50 Singles 10 Pull-ups 10 Push-ups Rest 5 minutes 8 min AMRAP 15 Sit-ups 15 Kettlebell swings 15 Air squatsRead More