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 (6-6-5-5-4-4)

1 set every 2 min

2×6 @70-75%

2×5 @80-85%

2×4 @85%

Metcon

Metcon (Time)

50 Strict Press @75% 1RM

EMOM perform 3 Front Squats

(1 bar, no rack)