CFPC – CrossFit

Warm-up

Warm-up (No Measure)

A) High knees 2x

B) Butt kicks 2x

A) Spiderman Lunge

B) High kicks

3 Rounds, or 10 minutes:

9 Kettlebell RDL’s

12 Banded Face-pulls

15 Kettlebell swings

10-15 Push-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

40 min AMRAP

10 Burpee plate to overhead

50′ Sled drag (heavy, facing sled)

100′ Bear crawl

10 Alternating Dumbbell snatch (heavier)

Perform with a partner. Take turns completing rounds for the 40 min. If there is no partner available, rest 1:1 ratio with the time it took to complete the previous round.

Sled drag= 1 rep/10′, 5 reps total

Bear crawl= 1 rep/20′, 5 reps total