CFPC – CrossFit Warm-up (No Measure) 3 Rounds, or 15 min: 30 Double unders, 60 singles 10 Spiderman lunges 15 Hollow rocks, or :20 sec hold 10 Barbell thrusters :30-:45 sec HS hold Weightlifting 1 set every 2 min for 16 min: 2 sets of 1+1 @65-75% 3 sets of 1 @75-85% 3 sets of...Read More

CFPC – TRX/Yoga Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP TRX 20 Squats (M) 10 Box Jumps TRX 20 Mid Row + Wide Row (M) 10 Burpees TRX 10 Bicep Curls (M) TRX 20 Split Jumps (M) 200 M Row Metcon (Time) Core Work Feet go into the Suspension Trainer, the Suspension Trainer’s...Read More

METCON 20 min AMRAP 10 Calorie Row 15 Burpees 200m RunRead More