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CFPC – CrossFit

Warm-up

(No Measure)

5 Court yard down and backs

20 Jumping jacks

15 Push-ups *FULL R.O.M.*

10 PVC Pass throughs

5 slow Air squats (PERFECT)

Down and Back

a) Lunge stretch

b) 5 Inch worms (3 push-ups)

a) High kick march

b) Burpee broad jumps

Metcon

Metcon (4 Rounds for reps)

4 Rounds, for QUALITY reps:

:45 sec Push-ups

:15 sec Rest

:45 sec Box Jumps (24/20″)

:15 sec Rest

:45 sec Wall-walks

:15 sec Rest

:45 sec Front rack Lunge steps (95/65#)

1:15 REST

20:00 running clock
Score each movement total separately- add reps across all 4 rounds on each movement.

I.e.- 1) All push-ups

2) All Box jumps

3) All Wall walks

4) All lunge steps