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

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Weightlifting

A1: Shoulder Press (3×8 @60-65%)

A2: Farmer’s Carry (3 sets of 200m Carry, 1 kb/hand)

Rest 3 min btwn rounds