CFPC – CrossFit Warm-up Lift/Squat/Jump (No Measure) A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) Broad Jumps Leg swings (10 each direction) Accumulate 40 heavy Russian Swings 20 Sit-ups Weightlifting Deadlift (4 sets of 8, @70% 2 min rest btwn sets) Metcon Metcon (5 Rounds for time) Rx- (male/female) Pull a...Read More
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