CFPC – CrossFit Warm-up Warm-up (No Measure) 5 min row, :45 sec @65%, :15 sec @85%+ 3 minutes in Goblet squat 10 PVC Overhead squats 10 PVC Pass through+toe touch :30-:45 sec Handstand hold :45 sec Spiderman lunge/side :90 sec Banded lat stretch/side :90 sec Elbow in band stretch/side With Barbell, 2 rounds: 5 Snatch...Read More

METCON 4 Rounds, each for time: 800m Max effort run Rest 4 minutes between efforts   Upon completion, perform Core Work for the dayRead More