CFPC – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog

15 Burpees

10 Banded face pulls

10 Barbell RDLs

15 Ring rows

3 Jefferson curls

Down and Backs

High knees

Lunge stretch

High skips

High kick march

Metcon

500m Row (Time)

Max Effort 500m Row
6 rounds:

500m Row

Rest 1:1 or work/rest with a partner

Record your fastest round under “Max Effort 500m Row” and all 6 intervals under the METCON

Metcon (6 Rounds for time)

Record 6 interval times

Core Work

Metcon (No Measure)

Accumulate in any order:

100 Bicycles

80 Static knee raises (hanging from bar)

60 Russian twist w/ kb or medball

40 Barbell good morning or back extensions

2:00 Side plank each side