CFPC – CrossFit

Warm-up

Down and Backs 2.0 (No Measure)

400m Run

DOWN and BACK

1a) Lunge stretch

1b) 5 Inch Worms- 3 push-ups

3a) Spiderman lunge

3b) Pivot Squats

4a) High kick + Toe touch

4b) High skips

5a) Bear crawl

5b) Crab walk

Weightlifting

Push Press (5 x 5, 1 set every 2 min)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

7 Dumbbell Shoulder press/arm

7 Dumbbell snatch/arm

21 Sit-ups

200m Run

Snatch and shoulder press do not need to be same weight.