CFPC – CrossFit   Warm-up Warm-up (No Measure) 17.4 isssss….. 16.4! For those of us who completed this Open event last year, we know what a beating the deadlifts can be. Please take the warm-up seriously and prepare you entire posterior chain properly. 3 Rounds: 1 min Row, 70-80% effort 10 Squat jumps 10 PVC...Read More

CFPC – CrossFit   Warm-up Clean/Press Warm-up (No Measure) 3 rounds: 5 Press and back (Bar) 5 Push press (dip, pause, assess vertical torso…then drive up) 10 Close-grip kip swing 5 Cat/Cow with 3 sec hold 2 Jefferson curls w/ barbell 15 sec Superman hold 15 sec Hollow hold 2 Wall walks Metcon Metcon (Time)...Read More