CFPC – CrossFit Warm-up Down and Backs 2.0 (No Measure) 400m Run DOWN and BACK 1a) Lunge stretch 1b) 5 Inch Worms- 3 push-ups 3a) Spiderman lunge 3b) Pivot Squats 4a) High kick + Toe touch 4b) High skips 5a) Bear crawl 5b) Crab walk Weightlifting Push Press (5 x 5, 1 set every 2...Read More

STRENGTH 4 sets of 12 Back rack lunge steps, rest :90 sec between sets METCON 4 rounds, each for reps: 5 min AMRAP: 60 Singles 20 Sit-ups 15 Kettlebell swings 10 Push-ups Max Jumping pull-ups Rest 1 min btwn roundsRead More