GYMNASTICS Re-test Pull-ups and Dips METCON CrossFit Open 12.1 7 min AMRAP Burpees to a 6″ targetRead More

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 Gymnastics 20 minutes to Re-test all 4 stations: 1) max set of strict pull-ups, 2) max pull-ups in 2 minutes...Read More

METCON 24 min AMRAP 500m Airdyne 50 Air squats 100′ Bear crawlRead More