CFPC – CrossFit

Warm-up

Lift/Squat/Jump (No Measure)

A) High knees 2x

B) Butt kicks 2x

A) Spiderman Lunge

B) Broad Jumps

Leg swings (10 each direction)

Accumulate 40 heavy Russian Swings

20 Sit-ups

Weightlifting

Deadlift (4 sets of 8, @70% 2 min rest btwn sets)

Metcon

Metcon (5 Rounds for time)

Rx- (male/female)

Pull a sub- 1:25/1:40 500m pace for as long as possible

Rest 3 min

Pull a sub- 1:30/1:45 500m pace for as long as possible

Rest 3 min

Pull a sub- 1:35/1:50 500m pace for as long as possible

Rest 3 min

Pull a sub- 1:30/1:45 500m pace for as long as possible

Rest 3 min

Pull a sub- 1:25/1:40 500m pace for as long as possible

Intermediate paces-

1:35/1:50, 1:40/1:55, 1:45/2:00, 1:40/1:55, 1:35/1:50

Beginner paces-

1:45/2:00, 1:50/2:05, 1:55/2:10, 1:50/2:05, 1:45/2:00

Record times for each segment. The clock starts on the first pull and, once you are up to speed, stops if you drop below :02 of intended pace. Minimum of :30 sec work period, scale accordingly.