CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 min Row, 70-80% pace

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) High skips

6) Pivot squats

Metcon

A) METCON

or

B) ROMWOD

Metcon (4 Rounds for time)

2 Rounds, each row for time:

1000m Row

Rest 4 min

500m Row

Rest 2 min

1000m Row (Time)

Max Effort 1000m Row
Record fastest 1000m effort today

500m Row (Time)

Max Effort 500m Row
Record fastest 500m effort today