CFPC – CrossFit

Warm-up

Down and Backs (No Measure)

200m Run or 250m Row

DOWN and BACK

1) High knees

2) Butt kickers

3a) Lunge stretch- 3 sec hold

3b) 5 Inch worms- 3 pushups

4a) High kick march

4b) Spiderman- lunge and hold

5) Side shuffle (stay low)

6) Karaoke

Weightlifting

Back Squat (6 sets of 5 @80% 1RM, 1 set/ 2 min)

Do not exceed 80% 1RM.

Metcon

Metcon (Time)

5 Rounds:

5 Deadlift (255/175#)

5 Box jump overs (30/24″)

5 Knees to elbow

5 Strict HSPU

5 Muscle-ups
Scale muscle-ups: 5=10 Pull-ups+10 PU