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 (5-5-4-4-3-3)

1 set every 2:30 minutes

0:00, 5@80%

2:30, 5@80%+

5:00, 4@85%

7:30, 4@85%+

10:00, 3@90%

12:30, 3@AHAP

Metcon

Metcon (AMRAP – Reps)

16 min AMRAP

Max set of Shoulder Press @65%

400m Run

Score is total reps shoulder press