CFPC – CrossFit Warm-up Down and Backs 3.0 (No Measure) 1a) Lunge stretch 1b) 5 inch-worms, 3 push-ups 2a) High knees 2b) Butt kicks 3a) High kick+toe touch 3b) High skips 4a) Pivot squats 4b) HS walk 25’+ or Bear crawl 50′ 5) Lateral jumps, each side 6a) Spiderman lunge 6b) Burpee broad jumps Metcon...Read More

METCON 50-40-30-20-10 Sit-ups 25-20-15-10-5 Deadlifts (~50% 1RM) GYMNASTICS Pull-up and Ring dip cycle workRead More