CFPC – CrossFit Warm-up 12 min to complete: 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 Gymnastics 15 min to complete: Ring Dips L1- (Feet assisted box dips): 5 x 5 close...Read More
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