CFPC – CrossFit

Warm-up

Warm-up (No Measure)

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

5a) Bear crawl

5b) Crab walk

Metcon

Metcon (AMRAP – Reps)

20 min AMRAP

120 Lunge steps

100 Wallballs

80 Box jumps

60 Burpees

40 HSPU/ Dumbbell push press

AMRAP Slam balls, switching every 10 reps