CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Russian baby-makers (5 per round) Overhead Squat with PVC Sit-ups or GHD Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups Metcon Metcon (Calories) 5 rounds: 4 min AMRAP 25 Sit-ups 20 Kettlebell swings (53/35#) 15 Box jumps (24/20″)...Read More