METCON For time: 400m Run 35 Kettlebell swings (44/26#) 35 Burpees 600m Run 28 KBS 28 Burpees 800m Run 21 KBS 21 BurpeesRead More

CFPC – CrossFit Warm-up Foam roll prior to class: Upper thoracic (remember to cross hands over chest) Quads IT bands (outer thigh) Hamstrings 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...Read More