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 (3 sets of 10 @65% 1RM, 1 set every 3 min)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

400m Run

20 Chest to bar