CFPC – CrossFit

Warm-up

Lift/Squat/Jump (No Measure)

A) High knees 2x

B) Butt kicks 2x

A) Spiderman Lunge

B) Broad Jumps

Leg swings (10 each direction)

Accumulate 40 heavy Russian Swings

20 Sit-ups

Metcon

Metcon (Time)

8 Rounds:

11 Bodyweight Deadlift

100m Run

Bodyweight is considered “Rx, many should scale down. Run is designed to be performed as a sprint, but with caution. Listen to your body, accelerate as you continue warming up and take proper care to set-up for deadlifts.

100m=Out the back gate, to the yellow pole by the back corner of the building, and back through the same gate.