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

Weightlifting

Every :90 sec for 12 min (8 sets)

Complete 1 Front squat+1 Split Jerk

Bar can be taken from rack. Begin w/ 65% Front squat max and increase in weight only if maintaining perfect form.

Split Jerk (Record heaviest completed)

Metcon

Metcon (AMRAP – Reps)

10 min AMRAP

5 Hang Power clean+Push press (155/105#)

20 Push-ups

25 Medball Sit-ups (20/14#)