Community 9.3.16

CFPC – Community Workout


Warm-up (No Measure)

400m Jog

Down and Back

1a) Spiderman lunge

1b) Inch worm, 5 w/ 3 Pike push-ups

2a) Pivot squats

2b) High kicks

3a) Knee hug+lunge stretch

3b) Hamstring stretch walk


10 Push-ups

5 Cat/Cows

10 Sit-ups

5 Cat/Cows

10 Partner hollow rocks

10 Partner supermans

Power clean drill w/ barbell and/or dumbbells


The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles