CFPC – CrossFit

Warm-up

(No Measure)

Down and Back

Spiderman Lunge

5 Inch-worms (3 Push-ups)

High skips

Lunge Stretch

___________________

3 rounds:

15 Heavy Russian Swings

12 Ring Rows

9 Barbell Curls

6 Burpees w/ explosive jump

Metcon

Metcon (Calories)

24 min EMOM

a) 8 Bench Press

b) :30 sec Row (calories)

c) 10 Dumbbell step-ups (low)

d) 2 Rope climbs

Record calories rowed and scales used. Scale rope climbs:

2 Rope climbs= 10 Ring rows