CFPC – CrossFit Warm-up Warm-up (No Measure) 5 min Row 70->85% effort 2 min Pigeon/leg 2 min Couch stretch/leg 8 min EMOM Even- 3 Muscle snatch+5 Hang power snatch Odd- 10 Squat Jumps+5 Push-ups Metcon Metcon (Time) 10 Rounds for time: 15 Wallballs (20/14#) 3 Power Snatch (135/95#) 18 min CAPRead More

METCON 24 min EMOM a) 10 Burpees b) 15 Kettlebell swings c) 15 Jumping Pull-upsRead More

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 Weightlifting Clean and Jerk (8 x 2+1 @70-80%) 1 set every 2 min. Squat clean, drop, Squat clean and jerk....Read More

METCON 10 min AMRAP 15 Box jump overs 10 Shoulder to overhead   CORE WORK 4 Rounds: 20 weighted Sit-ups or 15 GHD :45 sec Side plank/side :30-60 sec Bar hang (engage core) 10 Banded goodmorningsRead More