CFPC – CrossFit

Warm-up

Everything Warm-up (No Measure)

3 rounds of 10 reps of:

Spiderman Lunge (20 sec/side, 1 time)

Overhead Squat with PVC

Sit-ups

Back-extensions or Supermans

Pull-ups or Ring rows

Hand Release Push-ups

Metcon

A) METCON

-or-

B) ROMWOD

Metcon (5 Rounds for time)

Every 5 minutes for 25 minutes:

300m Row

50′ Burpee broad jump

20 Sit-ups

Record each rounds time