CFPC – CrossFit Warm-up Warm-up (No Measure) Foam roll prior to class! (calves, quads, hamstrings, IT bands etc) 400m Jog Then; 3 Rounds: 5 PVC Pass throughs+ toe touch 10 Banded face-pulls 10 Band pull aparts 10 Push-ups 10 Ring rows Gymnastics A: Weighted Chest-to-bar (1-1-1-1-1, AHAP, :90 sec btwn sets) With additional external weight...Read More

METCON For time: 21-15-9 Dumbbell thrusters Box jump overs 800m Assault bike to finish each roundRead More