CFPC – CrossFit
Warm-up
Down and Backs (No Measure)
200m Run or 250m Row
DOWN and BACK
1) High knees
2) Butt kickers
3a) Lunge stretch- 3 sec hold
3b) 5 Inch worms- 3 pushups
4a) High kick march
4b) Spiderman- lunge and hold
5) Side shuffle (stay low)
6) Karaoke
Weightlifting
8 reps @60% 1RM, rest until 2:00
6 reps @75% 1RM, rest until 4:00
4 reps @85% 1RM, rest until 6:30
1 rep @90% 1RM, rest until 9:00
1 rep @95% 1RM, rest until 11:30
3×1 rep @100%+, rest until 14:30, then 17:30 **(attempt new 1RM)
Back Squat (8-6-4-1-1-3×1)
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
*Strict 10 min cap