CFPC – CrossFit

Warm-up

Everything Warm-up (No Measure)

3 rounds of 10 reps of:

Spiderman Lunge (20 sec/side, 1 time)

Overhead Squat with PVC

Sit-ups

Back-extensions or Supermans

Pull-ups or Ring rows

Hand Release Push-ups

Weightlifting

Complete 30 reps total, increase in weight as desired.

Beginners-> abmat//medball

Intermediate-> Kettlebell

Advanced-> Barbell

Turkish Get Up (Record heaviest done with both arms)

Metcon

Metcon (AMRAP – Reps)

Work for :20 sec, rest :10 sec

Complete 4 Rounds, switch movements every :20/:10 cycle. (8 min total)

a) Box jumps (24/20″)

b) Sit-ups

c) Burpees

d) Russian swings (70/44#)

*Record total reps