METCON 4 Rounds for total reps: 2 min Row 1:30 Burpees 1 min Jumping pull-ups :30 sec restRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 10 Close grip kipp swings 30-45 sec handstand hold 10 Banded face pulls 10 Squat jumps 1 min Row Then; 2 min Goblet squat hold 1 min Band front rack stretch Metcon Metcon (AMRAP – Rounds) EMOM; For 5 minutes, perform: 5 Thrusters (95/65#) 5 Pull-ups...Read More

METCON 30 min AMRAP: 400m Run 100 Singles 30 Mountain climbers 30 Wallballs 30 Single Kettlebell deadliftRead More

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