CFPC – CrossFit

Warm-up

(No Measure)

250m Row

Leg swings- 10 each direction per leg

Then;

3 rounds:

10 Close-grip kip swing

2 Wall walks -or- Inch worms+3 Push-ups

6 Hollow rock, roll into superman

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
22 min CAP

Everyone can thank Michael Santolla 😉

Cool Down

(No Measure)

3 Rounds:

10 Sky Reach+Toe touch/Sweeps

10 Bird dogs (alternate sides)

10 Leg cross-overs

(crossovers- lay on back with arms straight out at 90 degrees and alternate bringing your straightened right leg to your left hand and vice versa)