CFPC – CrossFit

Warm-up

Seven Warm-up (No Measure)

2 rounds:

200m row

20 Jumping jacks

5 Pull-ups *or* 8 Ring rows

10 Push-ups

15 Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

20 Kettlebell swings (53/35#)

10 Burpee box jumps (24/20″)

Core Work

Metcon (No Measure)

3 sets, for quality:

10 Shoulder taps -OR- 50’/arm OH Walk w/ dumbbell

10 Weighted sit-ups (dumbbell)

10-15 Strict knee raises

10 Banded good mornings