CFPC – CrossFit

Warm-up

Seven Warm-up (No Measure)

2 rounds:

200m row

20 Jumping jacks

5 Pull-ups *or* 8 Ring rows

10 Push-ups

15 Squats

Metcon

If class is >6 athletes, split and perform either A or B then switch.

A: 5k Row (Time)

Max Effort 5k Row

Core Work

B: Metcon (No Measure)

3 Rounds:

12 Medball sit-ups (throw against wall)

50′ Single arm overhead walking lunge (DB)

1 min Plank

:30 sec Side plank each side