CFPC – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog

Then;

3 Rounds:

1:00 Goblet squat hold

5 Cat cows

15 Russian kb swings

Then;

1:00 Banded lunge stretch, facing the anchor point, each leg

Weightlifting

Back Squat (Spend 12 min to find a heavy set of 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

8 Cluster P’s (75/55#)

16 Sit-ups

32 Double unders

Cluster P: Power clean+R Lunge+L Lunge+ Push press

Scale Double unders 2/1

Reminder- Do Not drop barbells loaded with less weight than the weight of the bar itself