CFPC – CrossFit

Warm-up

Warm-up (No Measure)

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

3 Rounds:

10 Cat/Cow

3 max distance medball reverse toss

For 8 minutes on rower:

:30 sec @80-90% effort

:30 sec rest

3 min “AMRAP”

3 Barbell bent over row

3 Air squats

3 Shoulder press

Practice toes to bar and warm-up clean

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
Stagger 4 min if necessary for additional rowers