CFPC – CrossFit

Warm-up

Down and Backs (No Measure)

200m Run or 250m Row

DOWN and BACK

1) High knees

2) Butt kickers

3a) Lunge stretch- 3 sec hold

3b) 5 Inch worms- 3 pushups

4a) High kick march

4b) Spiderman- lunge and hold

5) Side shuffle (stay low)

6) Karaoke
10 leg swings/direction

Mobility:

:90 sec banded Lunge stretch/leg

:90 sec Pigeon stretch/side

:30 sec Hamstring stretch (half split lunge) per leg

:30 sec Ankle stretch/leg

2 min Goblet squat hold

Warm-up to starting working weight before beginning sets

Weightlifting

1: Front Squat (4 sets of 3, 80-85% 1RM. 1 set every 3 min.)

2: Back Squat (4 sets of 6, 70-75% 1 RM. 1 set every 3 min.)