CFPC – CrossFit

Warm-up

Full body warm-up (No Measure)

25 Jumping jacks

5 Inch worms with 3 push-ups

25 High knees

5 Burpees

25 Butt kicks

5 Slow toe touches and holds

25 High kicks

10 PVC Pass through

10 PVC Press and reach back

10 PVC Overhead squat

Metcon

Metcon (AMRAP – Reps)

25 min AMRAP

10 Push-ups

15 Sit-ups

20 Double unders

1:00 min Max Calories*
Use rower clock for 1:00 timer

Score= total calories rowed