CFPC – CrossFit

Warm-up

(No Measure)

2 rounds:

10 Goblet squats w/ Plate

10 Side lunge stretch reps per side

10 1-legged squat/side (foot on bench)

5 1-legged airplanes w/ rotation per side

Weightlifting

Deadlift

1 set every 2 minutes:

Touch and go reps

8 reps @65%

5 reps @75%

5 reps @75%

3 reps @80%

3 reps @85%

3 reps @85%+

Metcon

Metcon (AMRAP – Rounds and Reps)

“Death by” Burpees+ Kb swing

Begin with 5 Kb swings and 5 burpees,

each minute add 1 Kb swings, as follows:

5 Kb swing (53/35#)+5 Burpees

6 Kb swings+5 Burpees

7 Kb swings+5 Burpees

8 Kb swings+5 Burpees

9 Kb swings+5 Burpees

10 Kb swings+5 Burpees

etc.

Continue for as long as possible until you cannot complete the reps within the minute

Score= rounds completed+reps on final round