CFPC – CrossFit

Warm-up

Warm-up (No Measure)

A) High knees 2x

B) Butt kicks 2x

A) Spiderman Lunge

B) Inch Worms

Leg swings (10 each direction)

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Reverse Squat TABATA

8 rounds:

:20 sec Squat hold

:10 sec Air squat

Weightlifting

Back Squat (5 sets of 4, heavier than last week)

1 set every 3 min.

~85% or higher

Warm-up to ~85% before beginning sets.

Metcon

Metcon (AMRAP – Reps)

10 min AMRAP

10 KB Swings (moderate)

10 Burpees to 6″ target

10 Wallballs (moderate)