CFPC – CrossFit

Warm-up

Everything Warm-up (No Measure)

3 rounds of 10 reps of:

Spiderman Lunge (20 sec/side, 1 time)

Overhead Squat with PVC

Sit-ups

Back-extensions or Supermans

Pull-ups or Ring rows

Hand Release Push-ups

Metcon

Metcon (Time)

40 Calorie Row

20 DB Lunge steps

40 DB Push press

20 DB Lunge steps

60 KB swings

20 DB Lunge steps

60 Wallballs