CFPC – CrossFit

Warm-up

Warm-up (No Measure)

300m 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

10 Banded face pulls

1 Wall walk

^^^^^^^^^^^^ x3

Box edge shoulder stretch

Weightlifting

Perform A, all 4 rounds, then B, all 3 rounds. Rest as needed between sets.

12 min to perform A

10 min to perform B

A1: Bent Over Row (Dumbbell- 4 sets of 8-10)

A2: Bench Press (Dumbbell- 4 sets of 8-10)

Metcon (Weight)

B)

3 Rounds, not for time:

25 GHD sit-ups, or Medball sit-ups

15 Straight leg deadlifts (LIGHT, unbroken, FLAT back)

Record DL weight

Metcon

Metcon (Time)

5 Rounds:

300m Row

20 Hand release push-ups

12 min CAP

Scale push-ups: box edge, varying height