CFPC – CrossFit

Warm-up

Down and Backs (No Measure)

200m Run or 250m Row

DOWN and BACK

1) High knees

2) Butt kickers

3a) Lunge stretch- 3 sec hold

3b) 5 Inch worms- 3 pushups

4a) High kick march

4b) Spiderman- lunge and hold

5) Side shuffle (stay low)

6) Karaoke

Weightlifting

Back Squat (6 sets of 2 @80% 1RM, 1 set/ 2 min)

Metcon

Metcon (4 Rounds for reps)

4 rounds, each for reps:

3 min AMRAP

3 Power Clean (185/125#)

5 Chest to bar

7 Push-ups

Rest 2 min