CFPC – CrossFit

Warm-up

Warm-up (No Measure)

“Hungry Hungry Hippos”

Two teams with 10-15 Medballs between them in the center of the gym send 1 person at a time to the center, perform 5 burpees and grab a ball to bring back. Once all the balls are taken the team with the higher pound total wins! Best of 3.

Then;

2 min/arm Banded front rack mobility

10 Russian baby-makers

20 Tempo Wallballs

PVC Front rack mobility

Weightlifting

1 set every 2 min:

Front Squat (5 x 2, 53X1 Tempo)

5 sec down, 3 sec pause, up, repeat.

Metcon

Metcon (Time)

3 Rounds:

100′ Single DB OH walking lunge

50 Sit-ups

20 DB Burpee deadlift

Can switch hands at any time during 100′ lunge but you must come to a stop to switch.

Optional increased difficulty- 25 GHD Sit-ups per round rather than abmat sit-ups. (only for those with extensive GHD experience!!!)