CFPC – CrossFit Warm-up Warm-up (No Measure) 2 rounds: 10 Ring rows 10 Kipp swing 10 perfect PVC Back squats :30-45 sec handstand hold Spiderman Lunge hold, 1 min/leg Pigeon stretch, 1 min/leg PVC Front rack stretch, :30 sec/arm 10 Leg swings/direction ___________________________ 4 min to Warm-up back squats Weightlifting Back Squat (3 sets of...Read More