CFPC – CrossFit Warm-up Warm-up (No Measure) 4 rounds: Row 10 calories 10 Push-ups :30-45 sec HS hold 10 Banded face pulls :30 sec pull-up bar hang Metcon Metcon (6 Rounds for time) Every 5 minutes for 30 min: 40m/30f Calorie Row 20 Handstand push-ups Rest remaining time between rounds. Record each round working time....Read More

WEIGHTLIFTING 5 sets each, 1 set every :90 seconds for 15 min: a) :60 sec plank hold b) 6 Single arm RDL’s per leg METCON 10 min AMRAP 21 Kettlebell swings 15 Burpees 9 Slam balls  Read More