CFPC – CrossFit

Warm-up

Full body warm-up (No Measure)

25 Jumping jacks

5 Inch worms with 3 push-ups

25 High knees

5 Burpees

25 Butt kicks

5 Slow toe touches and holds

25 High kicks

10 PVC Pass through

10 PVC Press and reach back

10 PVC Overhead squat

Weightlifting

Shoulder Press (8×3, 1 set every :90 sec for 10:30)

AHAP, stay consistent or increase in weight

Metcon

Metcon (Time)

3 Rounds for time:

400m Run

9 Push Press

15 Box Jumps (24/20″)

21 Front Squat (115/75#)
Bar begins and rest from the floor