CFPC – CrossFit Warm-up 5 min Row 70->85% effort 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-upsThen; 2 Rounds at workout pace: 8 Wallballs 4 Pull-ups Rest :30 sec 10 Air Squats...Read More