METCON 6 Rounds for time: 200m Run 12 Kettlbell Swings (moderate weight) 8 Ring rowsRead More

CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Spiderman Lunge (20 sec/side, 1 time) Overhead Squat with PVC Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups Gymnastics (No Measure) Pull-up Progression work 15 minutes to complete: Level 1- 6 min EMOM, 2 5-second negatives Use a...Read More