CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Medball sit-ups

10 KB Sumo Deadlift

10 Hollow rocks

1 min Row

15 Banded face pulls

10 Leg swings/direction

3 Barbell jefferson curls

Load METCON weight and perform

2 rounds:

3 SDHP

3 Burpee over bar

3 Toes to bar

Rest and prepare for metcon

Metcon

Metcon (AMRAP – Reps)

12 min AMRAP

3-6-9-12-15 etc

SDHP (115/75#)

Lateral burpee over bar

Toes to bar