CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Run 10 Wall therapy squats 5 Russian baby makers 10 Squat jumps :90 sec Couch stretch/leg :90 sec Hamstring band stretch/leg 2 min Goblet squat hold :90 sec Spiderman lunge per leg Weightlifting Back Squat (7 Sets of 2 w/ 53X1 Tempo) 1 set every :90 seconds....Read More

METCON 5 min AMRAP Wallballs   Rest 5 min 10 min AMRAP Ladder (+3) 3 SDHP 3 Hand Release Push-ups 30 Double unders Begin with 3/3 SDHP and HRPU and add 3 reps to each every round. Always complete 30 double unders to finish the round.Read More