CFPC – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

3 rounds:

10 Barbell shoulder press

15 Squat jumps

:30-45 sec Handstand hold

50′ waiters walk/arm

Spiderman lunge, :90 sec/leg

Box edge shoulder stretch, :60 sec

Weightlifting

Seated Strict Press (unsupported) (4 sets of 8, Rest 2 min. All 4 challenging sets.)

sit on a bench without back support

Metcon

Metcon (Time)

6 Rounds:

200m Run

15 Kettlebell swings (53/35#)

10 KB Front rack Lunge steps