CFPC – CrossFit

Warm-up

Warm-up (No Measure)

5 rounds:

:30 sec row @75%

12-15 push-ups

Chest stretch, :90 sec per arm

Couch stretch, :90 sec per leg

pvc pass through+toe touch x10

10 Russian baby makers

Pigeon, :90 sec per side

Accumulate 50 heavy Russian swings and 50 sit-ups

Metcon

Metcon (2 Rounds for weight)

Every :90 sec for 30 min (10 rounds), perform:

A) 7 Deadlift @60-70%

B) 7 Bench Press @60-70%

Record lightest weight used for each of the movements. Ideally weight remains the same throughout- slightly challenging to begin and difficult to finish in last couple rounds.