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 Gymnastics 3 Rounds: Max set of Ring Dips Rest 1 min Max set of Pull-ups Rest 1 min Dips scale->...Read More

METCON 4 Rounds, each for time: 30 Burpees 20 Dumbbell clean and jerk Rest :90 sec 26 min CAPRead More