CFPC – CrossFit Warm-up Warm-up (No Measure) 5 rounds: :30 sec row @75% 12-15 push-ups Chest stretch, :90 sec per arm Couch stretch, :90 sec per leg pvc pass through+toe touch x10 10 Russian baby makers Pigeon, :90 sec per side Accumulate 50 heavy Russian swings and 50 sit-ups Metcon Metcon (2 Rounds for weight)...Read More

METCON “Dirty Thirty” For Time: 30 Box Jumps (24/20 in) 30 Jumping Pull-Ups 30 Kettlebell Swings (35/26 lbs) 30 Lunges 30 Knees-to-Elbows 30 Push Press (45/35 lbs) 30 Back Extensions 30 Wall Balls (20/14 lbs) 30 Burpees 30 Double-UndersRead More