CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

15 Calorie Row

10 Squat jumps

:30-45 sec handstand hold

2 sets:

12 Bird Dogs

5 Cat Cows

2 Jefferson curls

1 min Banded lunge stretch/leg

1 min Pigeon/leg

1 min Child’s pose + :30 sec Tricep variation

10 Leg swings/direction

Grab a barbell and begin 15 min clock

Weightlifting

Thruster (Spend 15 min working to a heavy single (from rack))

Metcon

3 min Test (AMRAP – Reps)

3 min AMRAP

Burpees to 6″ target