METCON 20 min AMRAP 400m Run 30 Russian KB swings (53/35#) 20 Jumping pull-ups 10 BurpeesRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 10 PVC Pass throughs 10 Push-ups 25 Jumping jacks 10 Squat jumps 10 Arm swings forward and backward, small and big swings Gymnastics Warm-up (No Measure) Discuss 3 drills and demo: (Perform any/all drills you are comfortable with. Alternative options are listed after these 3 drills)...Read More