CFPC – CrossFit

Warm-up

Warm-up (No Measure)

5 min: Foam roll Quads, IT Bands, Glutes

3 min Row

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5 Wall therapy squats

10 leg swings/direction

3 Jefferson curls

1 min Couch stretch/leg

1 min Pigeon stretch/leg

:30 sec Half split squat/leg

:30 sec Ankle stretch/leg

5 Wall therapy squats

Weightlifting

Back Squat (Spend 12 min working to a heavy set of 5)

Below parallel or as deep as possible on all 5 reps. Warm-up sets do not need to be 5 reps, but your recorded score must be 5 full depth reps in one set.

Metcon

Metcon (3 Rounds for time)

3 rounds:

500m Row

Rest 1:1

Work with a partner; when partner 1 completes their row- partner 2 begins, when partner 2 completes their row, partner 1 perform row #2 etc.