CFPC – CrossFit

Warm-up

(No Measure)

3 min Row, :50 sec easy, :10 sec hard

Bear crawl Down and Back

Then;

3 Rounds:

:30-40 sec HS hold (or 2 Dumbbells OH)

10 Pike Push-ups (quality)

15 Hollow rocks

15 Pull-ups or ring rows

10 Air squats

Weightlifting

1 set every 2 min for 8 min.

Perform 6-8 reps per set. If 8 reps is achieved, add weight.

Estimated 65-75% of 1RM, but these are only guidelines.

Shoulder Press (4 sets of 6-8, 1 set every 2 min)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

3 Push Jerk

5 Front Squat

7 Bar facing burpees