CFPC – CrossFit

Warm-up

Warm-up (No Measure)

DOWN and BACK

1) High knees

2) Butt kickers

3a) Lunge stretch- 3 sec hold

3b) 5 Inch worms- 3 pushups

4a) High kick march

4b) Spiderman- lunge and hold

5a) Pivot squats

5b) Broad jumps

Metcon

Back Squat (5 sets of 8 @70%)

Metcon (Weight)

Every 4 min for 20 min:

8 Back squat @70%

15 Rx-Pull-ups, Rx+ Chest to bar

Scale pull-ups with ring rows

Rest 5 minutes

Metcon (AMRAP – Reps)

Max set of unbroken Wallballs

Rx=20/14#