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CFPC – CrossFit

Warm-up

(No Measure)

3 min Row, 50-60% effort

20 Push-ups

20 Lunges

2 min Row 65-75% effort

15 Banded face pulls

15 PVC Overhead squats

1 min Row max effort

10 PVC Pass through+toe touch

10 Ring rows, as horizontal as possible

Metcon

Metcon (4 Rounds for reps)

4 min AMRAP

500m Row

Max Wallballs

Rest :90 sec

4 min AMRAP

500m Row

Max Chest to bar Pull-ups

Rest :90 sec

4 min AMRAP

500m Row

Max Overhead squats (115/75#, or 40%)

Rest :90 sec

4 min AMRAP

500m Row

Max Burpees over the rower
Scale C2B to regular pull-ups or banded, strict pull-ups

Core Work

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

40 Bicycles

30 Flutter kicks

20 Partner medball passes, standing back to back, each direction

10 Toe touches, weighted if possible (keep legs straight in the air and reach to touch with both hands- weighted option with dumbbell)