CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Jog Spiderman lunge 40′ Knee hug+quad pull stretch 40′ Pivot squats 40′ High kick+toe touch 40′ Then; 2 rounds: 5 High box jumps 15 Heavy Russian swings 5 Russian baby makers Then; With a barbell, perform: 5 Down and finish 3 Power snatch from the hip 3...Read More

METCON In front of a 24 min running clock, perform: 6 min EMOM 6 Clean and Jerk (105/65#) 8 min EMOM 8 DB step ups (20″, 30/20#) 10 min EMOM 10 Jumping pull-upsRead More