CFPC – CrossFit Warm-up Lift/Squat/Jump (No Measure) A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) Broad Jumps Leg swings (10 each direction) Accumulate 40 heavy Russian Swings 20 Sit-upsAt workout pace: 6 Thrusters 6 Bar facing burpees 3 Thrusters 3 Bar facing burpees Warm-up (No Measure) 2 min Pigeon (banded) per...Read More

METCON 24 min EMOM a) :30 sec Row b) 8 Burpee box jump oversRead More