CFPC – CrossFit

Warm-up

Warm-up (No Measure)

Partner up row game:

6 sets each, take turns rowing and attemping to stop exactly at 100m. If you go over, do 10 burpees. If you both stay under, the one further from 100m performs a burpee for every meter short of 100.

Weightlifting

Alternate movements for 5 sets each, 1 set every :90 seconds for 15 min:

a) 6 Weighted dips

b) 6 Single arm RDL’s per leg

Scale dips- perform 3 Ring or Stationary bar negatives- aiming for 5+ seconds per rep.

Weighted Dips

Single arm RDL

Begin with weight in one hand and standing tall. Slowly lower weight as low as possible while maintaining a tight midline, and extending the same leg behind you.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

21 Kettlebell swings

15 Burpees

9 Slam balls