CFPC – CrossFit Warm-up Metcon 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 Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsScaling pull-ups can...Read More

METCON 3 Rounds for time: 15 Wallballs (14/10#) 15 Push-ups 25 Double unders (50 singles) Rest 3 minutes 3 Rounds for time: 400m Run 20 Goblet squats (53/35#)Read More