CFPC – CrossFit

Warm-up

Full body warm-up (No Measure)

25 Jumping jacks

5 Inch worms with 3 push-ups

25 High knees

5 Burpees

25 Butt kicks

5 Slow toe touches and holds

25 High kicks

10 PVC Pass through

10 PVC Press and reach back

10 PVC Overhead squat

Weightlifting

Halting Clean Deadlift (10 min EMOM, 2 reps w/ 2 sec pause)

Deadlift executed with clean grip, pause above knee
Work around 100% of clean max

Metcon

Metcon (AMRAP – Reps)

14 min AMReps

40 Double unders

30 Sit-ups

20 Kb swing (53/35#)

10 Burpees