METCON 15 min AMRAP 18 Wallballs 15 Step-ups 12 Ring rows Weightlifting 1 set every :90 sec for 15 min (5 rounds)- a) 12 Weighted lunges b) 8 Ring Squat row and reach each sideRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 30 Jumping jacks 25 Double unders/50 singles 20 Air squats, controlled 15 Jumping pull-ups or ring rows 10 PVC Pass through & toe touch Then; 3 rounds: 10 Kipp swing 5 Barbell press and back :30 sec PVC Front rack mobility :30-45 sec HS hold Metcon Fran (Time)...Read More