WEIGHTLIFTING 5 sets each of: a) 8 Single arm DB press / arm b) 8 DB Bent over Row / arm (bent over a bench) Rest :30 sec between movements and 1 min between rounds METCON For time: 25-20-15 Box jumps (24/20″) Push press (75/55#) BurpeesRead More

CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Russian baby-makers (5 per round) Overhead Squat with PVC Sit-ups or GHD Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups Weightlifting 5 sets each of: a) 8 Single arm DB press / arm b) 8 DB Bent over...Read More

METCON 30 min EMOM consisting of; 0-10: :40 sec Row (calories) 11-20: Alternate minutes of: a) :40 sec Sit-ups, b) :40 sec Push-ups 21-30: Alternate minutes of: a) :40 sec Air squats, b) :40 sec Kettlebell swings Record total reps as your scoreRead More