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 (4×6 @70-75%, 1 every 2 min)

Metcon

Metcon (Time)

50 Kettlebell swings

50 Burpee to 6″ target

50 Kettlebell swings