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.