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 Weightlifting Clean and Jerk (8 x 2+1 @70-80%) 1 set every 2 min. Squat clean, drop, Squat clean and jerk....Read More

METCON 10 min AMRAP 15 Box jump overs 10 Shoulder to overhead   CORE WORK 4 Rounds: 20 weighted Sit-ups or 15 GHD :45 sec Side plank/side :30-60 sec Bar hang (engage core) 10 Banded goodmorningsRead More