CFPC – CrossFit

Warm-up

(No Measure)

12 min EMOM

a) Row at moderate pace

b) Box step-ups, short

c) Sit-ups

d) Jump rope (singles or doubles)

Goal is to be moving for the entire 12 minutes at an easy pace.

B) Front squat and ankle mobility

Weightlifting

Front Squat (1 set every 2 min)

6 reps @75%

4 reps @80-85%

4 reps @80-85%

2 reps @90%+

2 reps @90%+

2 reps @90%+

Metcon

Metcon (Time)

5 Rounds:

15 Thrusters (average)

400m Run

18 min CAP