METCON 4 rounds: 1k Assault bike 20 Box jumps (24/20″) 30 Mountain climbers 40 Double unders/80 Singles Rest 3 minutes Record time for each roundRead More

CFPC – CrossFit Warm-up Options: 1) Today’s WOD 2) ROMWOD 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_________________ Discuss Double under points of performance 10 Barbell RDLs Prepare deadlift Metcon...Read More