CFPC – CrossFit

Warm-up

Everything Warm-up (No Measure)

3 rounds of 10 reps of:

Spiderman Lunge (20 sec/side, 1 time)

Overhead Squat with PVC

Sit-ups

Back-extensions or Supermans

Pull-ups or Ring rows

Hand Release Push-ups

Weightlifting

Build in weight across sets to potentially establishing a new 1RM.

5 reps @60%

4 reps @68%

3 reps @75%

1 rep @85%

1 rep @90-95%

3×1 @~100%+ (3 attempts at a 1RM)

Rest :90 sec between sets

Shoulder Press (5-4-3-1-1-1-1-1, working to a new 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

200m Run

30m R-arm Kb OH walk (53/35#)

30m L-arm Kb OH walk

15 Box jumps (24/20″)

20 Kb swings (53/35#)
30m= 1 length of the courtyard, switch arms and return to the opposite end