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 Pistols 15 min Skill practice options: a) Practice pistols, alternating legs in sets of 6-10 b) Pistol to band...Read More

METCON 20min AMRAP 15 Push-ups 15 Box jumps 15 Ring rows 50 Single unders 30 Sit-upsRead More