CFPC – CrossFit Warm-up Lift/Squat/Jump (No Measure) A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) Broad Jumps Leg swings (10 each direction) Accumulate 40 heavy Russian Swings 20 Sit-ups6 min Mobility: Box edge shoulder stretch, Couch stretch, Banded hamstring stretch, and/or Banded shoulder mobility Metcon 40 min CAP Filthy Fifty (Time)...Read More

METCON 8 min AMRAP 6 DB shoulder press/arm 12 Burpees to plate 36 DU/ 60 Singles Rest 6 minutes 5 Rounds: 300m Row Rest :90 sec Record each split timeRead More