CFPC – CrossFit

Warm-up

(No Measure)

Agility Ladder

-One foot per hole

-Two feet per hole

-Zig zag, two feet per hole

-Lateral, two feet per hole

-Lateral, two feet in and out

Plyo Boxes

-Conga line, go through 3-5 times, jumping over and down from each box

Weightlifting

10 min EMOM:

Even- 1/1 Turkish get-ups (AHAP, DB or bar)

Odd- 5/5 Dumbbell bent over row

Turkish Get Up

Bent Over Row

Metcon

Metcon (Time)

5 Rounds:

6 Single arm KB Thrusters per arm

12 Toes to bar

36 Double unders