METCON Every 8 minutes for 32 minutes (4 sets) perform: Row 750 Meters 10 V-ups 12 Pull-ups (banded if necessary) 14 Seated Dumbbell shoulder press (35/20#) *Record the time takeRead 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 jumpsThen; Banded...Read More