CFPC – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

50′ Waiter’s walk/arm

10 Banded face pulls

10 Band pull-aparts

5 Russian baby makers

10 PVC Overhead squats

10 Close grip kipp swings

10 Squat jumps

:30-45 sec Handstand hold

Then;

1 min Banded lat stretch/arm

1 min Band front rack stretch/arm

1 min Archer stretch/side

1 min Ankle stretch/leg (chest over thigh)

:90 sec Couch stretch/leg

:90 sec Box edge shoulder

stretch

Metcon

Metcon (AMRAP – Rounds and Reps)

Liftoff METCON

15 min AMRAP

25 Pull-ups

50 Calorie Row

100 Overhead squats (45/35#)

50 Box jumps (24/20″)

25 Pull-ups