CFPC – CrossFit Warm-up Warm-up (No Measure) Prior to class: Foam roll and individual mobility Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving...Read More

METCON For time: 50 Calorie Row 250′ Bear crawl 40 Burpees 200′ Broad jump, 10 Jumping jacks every 5 jumps 30 Dumbbell Hang power clean 150 Flutter kicksRead More