CFPC – CrossFit

Warm-up

Metcon

Warm-up (No Measure)

:20 sec Toe touch stretch

:20 sec Down dog stretch

5 Cat/cow

:30 sec Spiderman lunge/leg

:20 sec Down dog stretch

:20 sec Toe touch stretch

3 rounds:

3 Slow Barbell RDLs

6 Barbell shoulder press

1 min Row

:30-45 sec handstand hold

1 min Couch stretch/leg

Metcon (Time)

400m Run

21 Deadlift (225/155#)

21 Handstand push-ups

400m Run

15 Deadlift

15 HSPU

400m Run

9 Deadlift

9 HSPU