CFPC – CrossFit

Warm-up

Lift/Squat/Jump (No Measure)

A) High knees 2x

B) Butt kicks 2x

A) Spiderman Lunge

B) Broad Jumps

Leg swings (10 each direction)

Accumulate 40 heavy Russian Swings

20 Sit-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

12 Burpees

9 Deadlift (155/105#)

6 Hang Power clean

Metcon (No Measure)

3 rounds, not for time:

10 Good mornings (5, rest, 5) weighted

15 GHD -or- 25 Sit-ups (medball)

20 Hollow Rocks