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

Overhead Squat (5 x 3, 75%+)

Come to a full stop at the bottom of each rep.

Rest 2 min between sets.

Metcon

Metcon (4 Rounds for distance)

4 rounds, each for distance:

5 min AMRAP:

50 Double unders

18 Kettlebell swings

15 Push-ups

12 Pull-ups

Max Row (meters)

Rest 1 min btwn rounds