CFPC – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

3 rounds:

10 Banded face-pulls

15 Heavy Russian swings

5 Barbell RDLs

10 Barbell push press

Pigeon stretch, :90 sec/side

Couch stretch, :60 sec/side

Banded Shoulder bully, :60 sec/side

Practice jump rope for 5 min

Modify workout scaling appropriately to keep it streamline and without too many speed bumps.

Metcon

Metcon (Time)

30 Chest to bar

30 Burpees

30 Deadlift (225/155#)

100 Double unders

30 Handstand push-ups

800m Run