CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Jog 15 Burpees 10 Banded face pulls 10 Barbell RDLs 15 Ring rows 3 Jefferson curls Down and Backs High knees Lunge stretch High skips High kick march Metcon 500m Row (Time) Max Effort 500m Row6 rounds: 500m Row Rest 1:1 or work/rest with a partner Record...Read More

METCON Three rounds for time of: 400m Run 30 Kettlebell Swings 20 Push-Ups 100′ Bottoms up KB carry (50′ right & 50′ left)Read More