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

Back Squat (6 sets of 2 @80% 1RM, 1 set/ 2 min)

Metcon

Metcon (Time)

45 Wallballs (20/14#)

30 Burpees

15 Ground to overhead (115/75#)

Rest 4 minutes

15 Ground to overhead

30 Burpees

45 Wallballs