METCON “Nancy” 5 Rounds for time: 400m Run 15 Overhead Squats (95/65#) CORE WORK 3 Rounds: 1 min Plank on hands, weighted if possible 10 Barbell goodmornings 15 V-ups 30 Russian twist (medball)Read More

CFPC – CrossFit Warm-up 3 Rounds: 10 Burpees 1 min of Double unders 5 Russian Babymakers 10 Kipp swings Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2....Read More