CFPC – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog

3 rounds:

10 Burpees

10 Heavy Russian swings

:30-45 sec handstand hold

Metcon

Metcon (Time)

120 Plyo Push-ups

EMOM Perform:

Kettlebell swings- 1 minute 1, 2 minute 2, 3 minute 3, etc

Rx weight: 70/44#

Plyo push-ups: Place plates (25’s or smaller) just outside your normal push-up width. Perform dynamic push-ups alternating between the floor and with hands on plates.

Full workout description and movement demo:

https://www.instagram.com/p/BRBkLW9hMws/?taken-by=emomoftheday

Metcon (3 Rounds for distance)

3 Rounds:

3 min Row (meters)

Rest 2 min