CFPC – CrossFit

Warm-up

Warm-up (No Measure)

Lunge stretch down

5 Inch worms back

High skips down

Butt kicks back

High kick+Toe touch down

Spiderman lunge back

10 leg swings each direction

2 Rounds:

10 Push-ups

5 Barbell RDLs

5 Barbell Sumo deadlift

5 Barbell High rows/pulls

5 PVC Pass through

10 Ring rows

Weightlifting

Deadlift (6 sets of 4, 1 set every 2 minutes)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP Ladder (+3)

3 SDHP

3 Hand Release Push-ups

30 Double unders

Begin with 3/3 SDHP and HRPU and add 3 reps to each every round. Always complete 30 double unders to finish the round.