CFPC – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 40 Singles 8 Ring Rows 8 Close grip kipp swing 6 Box dips :45 sec Handstand hold (core stability) Metcon Metcon (Time) 4 rounds: 3 Muscle-ups 18 Kettlebell swings (53/35#) 54 Double unders Alternative to Muscle-ups; jumping bar muscle-up or low ring transitions/turnovers. Modifications of Chest...Read More