CFPC – LeanFit Warm-up 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 Metcon Metcon (Time) 5 Rounds: 12 KB deadlift (44/26#) 12 Box jumps (24/20″) 200m RunRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Run 2 min Foam roll Thoracic w/ arms crossed over chest Banded front rack mobility (:60/arm) Childs pose :45 sec +:30 sec w/ shoulder variation 3 rounds: 10 Ring rows 15 Hollow rocks 10 Squat jumps With a barbell, perform: 2 Sets- 1st with PVC, the barbell:...Read More