METCON 30 min EMOM a) 10-15 Calorie Row b) 10-20 Push-ups c) 30 Lunge steps, w/ medball if wanting challengeRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 10 Burpees 10 Wall therapy squats 10 Knee hug+spiderman lunge steps 10 Banded face pulls 3 Wall walks 10 Close grip kipp swings Spend 8-10 min working up to METCON Clean and Jerk weight Metcon Metcon (Weight) 30 min EMOM a) 2 Clean and jerk (70-80%)...Read More