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

Metcon

Metcon (AMRAP – Rounds and Reps)

3 min AMRAP

5 Hang Power Clean (185/115#)

10 Box jumps (24/20″)

Rest 2 min

Metcon (AMRAP – Rounds and Reps)

3 min AMRAP

7 Hang Power Clean (155/105#)

10 Box jumps (24/20″)

Rest 2 min

Metcon (AMRAP – Rounds and Reps)

3 min AMRAP

9 Hang Power Clean (135/95#)

10 Box jumps (24/20″)

Cool Down

Metcon (Weight)

3 Rounds or 12 minutes:

1:00 Weighted plank hold (forearms)

8-10 RDLs — Maintain midline stability

15 V-ups, with medball if needing a challenge

*Record plank weight if successful for entire minute with proper midline