CFPC – CrossFit

Warm-up

(No Measure)

5 Minute row

:45 sec easy, :15 sec hard

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Lateral squat walk down and back

Pigeon stretch, 1 min each side

Spiderman Lunge, :90 sec each side

Couch stretch, 1 min each side

Ankle stretch, :45 sec per side

Weightlifting

Back Squat (6-6-4-4-2-2-2, 1 set every 3 minutes)

Metcon

Metcon (Time)

50 Air squats

25 KB Swings

40 Air Squats

20 KB Swings

30 Air Squats

15 KB Swings

20 Air Squats

10 KB Swings

10 Air Squats