CFPC – CrossFit

Warm-up

Lift/Squat/Jump (No Measure)

A) High knees 2x

B) Butt kicks 2x

A) Spiderman Lunge

B) Broad Jumps

Leg swings (10 each direction)

Accumulate 40 heavy Russian Swings

20 Sit-ups

Weightlifting

10 min running clock:

6 reps @75%, Rest 2 min

4 reps @85%, Rest 2 min

2 reps @95%, Rest 3 min

2 reps @100%, Rest 3 min

2 reps @100%

Back Squat (6-4-2-2, 2, final 2 sets @100%)

Metcon

Metcon (3 Rounds for time)

3 rounds, each for time:

40 Wallballs (20/14#)

400m Run

20 Toes to bar

Rest 3 min

* 27 min CAP *