CFPC – CrossFit Warm-up Lift/Squat/Jump (No Measure) A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) Broad Jumps Leg swings (10 each direction) Accumulate 40 heavy Russian Swings 20 Sit-ups10 Barbell press and back :30-45 sec HS hold 10 Barbell front squat Metcon Metcon (AMRAP – Rounds and Reps) 7 min AMRAP...Read More

WEIGHTLIFTING 4 sets of 12 Back squat at 60-70% 1RM GYMNASTICS a) Pull-ups progression work b) Ring dips progression workRead More