CFPC – CrossFit Warm-up Clean and Jerk (No Measure) 3 rounds: 5 Press and back (PVC) 5 Close-grip kip swing 10 Cat/Cow with 3 sec hold 15 sec Superman Hold 15 sec Handstand, or, reverse hand plank hold Weightlifting Push Press (7 sets of 3 @70-75%, every :90 sec) Metcon Metcon (AMRAP – Rounds and...Read More

METCON 8 Rounds: 5 Push Press (95/65#) 7 Deadlift 9 Burpees 100m Run (3 courtyard lengths)Read More