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

Metcon

Metcon (Time)

3 Rounds:

800m Run

40 Walking lunge steps

20 Deadlift (205/135#)

Metcon (No Measure)

Core work

100 Russian Twists (medball or kb)

75 V-ups

50 Good mornings (barbell)

Partition as desired