METCON For time: 200′ Bear crawl 40 Pull-ups 150′ Bear crawl 30 Pull-ups 100′ Bear crawl 20 Pull-ups 50′ Bear crawl 10 Pull-ups 50’= 1 length of the gym floor Scale pull-ups with jumping pull-ups or ring rowsRead More

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