CFPC – CrossFit Warm-up Warm-up (No Measure) DOWN and BACK 1) High knees 2) Butt kickers 3a) Lunge stretch- 3 sec hold 3b) 5 Inch worms- 3 pushups 4a) High kick march 4b) Spiderman- lunge and hold 5a) Pivot squats 5b) Broad jumps Metcon Back Squat (5 sets of 8 @70%) Metcon (Weight) Every 4...Read More

METCON 6 min AMRAP 30 Double unders (60 Singles) 20 Sit-ups Rest 3 min 6 min AMRAP 10 Burpees 15 Kettlebell Swings 20 Lunge steps 3 min Rest 6 min AMRAP 10 Jumping Pull-ups 20 Air squatsRead More