CFPC – CrossFit

Warm-up

Lift/Squat/Jump (No Measure)

A) High knees 2x

B) Butt kicks 2x

A) Spiderman Lunge

B) Broad Jumps

Leg swings (10 each direction)

Accumulate 40 heavy Russian Swings

20 Sit-ups

Weightlifting

1+1/4 Front Squat (10 min EMOM- 1 PERFECT rep, AHAP)

Squat to full depth, rise ~6″, return to the bottom and complete the squat.

Metcon (AMRAP – Rounds)

14 min AMRAP

20 Unbroken Wallballs

200m Run
Scale to appropriate weight. If necessary, scale height of target as well.

**5 burpee penalty if ball is dropped/ long pause**