CFPC – CrossFit Warm-up Down and Backs 2.0 (No Measure) 400m Run DOWN and BACK 1a) Lunge stretch 1b) 5 Inch Worms- 3 push-ups 2) Burpee broad jump (down & back) 3a) Spiderman lunge 3b) Pivot Squats 4a) High kick + Toe touch 4b) High skips 5a) Bear crawl 5b) Crab walk:60 sec/leg Calf stretch...Read More

GYMNASTICS Pull-ups; L1- (Cannot perform a strict pull-up): Complete 3 x 8-12 Banded pull-ups, :90 sec rest, then accumulate 25 Ring Rows L2- (Easy 1 Strict Pull-up): 3 min Kipp practice, then 5 min EMOM of max reps strict pull-ups L3- (5/3 Unbroken strict pull-ups): 6 min EMOM 2-6 Strict Pull-ups, then 20 Kipping pull-ups...Read More