CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 Tempo Wallballs

250m Row

12 Heavy Russian Swings

12 Lunge steps

2 min Couch stretch/leg

2 min Pigeon on box edge/leg

Weightlifting

Back Squat (6×4 with 43X1 Tempo)

4 reps every 3 min for 15 min (6 sets), 43X1 Tempo

As heavy as possible WITH TEMPO and PAUSE

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

10 Burpees to plate

10 Toes to bar

10 Pistols

*Scale pistols sitting to box edge or band assisted, heel on plate and/or front weighted. Also option of rear lunges.