CFPC – CrossFit

Warm-up

Down and Backs (No Measure)

200m Run or 250m Row

DOWN and BACK

1) High knees

2) Butt kickers

3a) Lunge stretch- 3 sec hold

3b) 5 Inch worms- 3 pushups

4a) High kick march

4b) Spiderman- lunge and hold

5) Side shuffle (stay low)

6) Karaoke

Weightlifting

Back Squat (4 sets 4 @90% 1RM, 1 set/ 3 min)

Metcon

Metcon (3 Rounds for time)

3 Rounds:

20 Cal Row

10 Box jump overs (30/24″)

Rest 2 min

15 Toes to bar

12 HSPU

9 Snatch (135/95#)

Rest 2 min
STRICT 30 min time cap.

Complete 1 round straight through with the rest and record each round time.