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 Gymnastics Pull-ups (L2- record largest set) L1- (Cannot perform a strict pull-up): 4-6 x 4 Banded pull-ups, then, 3 sets...Read More

METCON 7 min AMRAP 14 Push press 14 Box jumps Rest 3 min 7 min AMRAP 14 Kettlebell swings 28 Lunge steps w/ KB in Goblet hold Rest 3 min 7 min AMRAP 14 Burpees 14 WallballsRead More