Main - CrossFit Warm-up C/F: CFC (No - TopicsExpress

Main - CrossFit Warm-up C/F: CFC (No Measure) 50 DUs 2 rds 10 push-ups 10 front squats 10 push press 10 high knees 10 butt kicks 10 sit-ups *use 45/35# bar Metcon Metcon (Time) Teams of 2-3 people For time: 50 Kettlebell Swings (53/35) 100 Push-ups 50 Kettlebell Swings (53/35) 100 Pullups* 50 Kettlebell Swings (53/35) 100 Air Squats 50 Kettlebell Swings (53/35) *scale pullups to ring rows only 1 person working at a time; divide reps up as needed between partners.

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