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
10 Barbell press and back

:30-45 sec HS hold

10 Barbell front squat

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

7 HSPU

14 Box jumps

Rest 3 min

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

14 Kettlebell swings

28 Lunge steps w/ KB in Goblet hold

Rest 3 min

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

7 Bar facing burpees

7 Front squats @40-50%