Weightlifting 3×10 Shoulder press METCON 16 min AMRAP: 100 Singles 50 Lunges 25 Push-upsRead 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 Metcon (AMRAP – Rounds and Reps) 6 min AMRAP 15 Box jumps 10 Bench press (~40%) Rest 3 min...Read More