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
Perform 1 set every 2 minutes:
Set 1- 6 Shoulder press @65%+ 3 Push press
Set 2- 4 Shoulder press@70-75%+5 Push press
Set 3- 3 Shoulder press @80%+5 Push press
Set 4- 2 Shoulder press@80-85%+5 Push press
Set 5- Max reps shoulder press @70%+ 5 Push press
Record set 5 Shoulder press reps
Shoulder Press
Metcon
Century Row (Time)
100 Calories for time on the Rower