CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 min AMRAP- Circle up burpees:

circle up. Each person perfoms a burpee one at a time, moving clock-wise around the circle.

A) High knees 2x

B) Butt kicks 2x

A) Spiderman Lunge

B) Pivot squats

Leg swings (10 each direction)

15 Wall therapy squats

20 Sit-ups

Metcon (AMRAP – Reps)

Class Total for Circle-up Burpees: 3 minutes

Weightlifting

0:00-2:30, 5 Reps @70-75%

2:30-5:00, 3 Reps @80-85%

5:00-7:30, 1 Rep @90%

7:30-10:00, 5 Reps @80-85%

10:00-12:30, 3 Reps @85-90%

12:30-15:00, 1 Rep @90%+

Record heaviest set of 3

Back Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

15 Box jumps

10 Push jerk

5 Burpee Pull-overs

Scale Pull-overs: Pull-up/Jumping pull-ups+Toe to bar/Knee raise