CFPC – CrossFit

Warm-up

Everything Warm-up (No Measure)

3 rounds of 10 reps of:

Spiderman Lunge (20 sec/side, 1 time)

Overhead Squat with PVC

Sit-ups

Back-extensions or Supermans

Pull-ups or Ring rows

Hand Release Push-ups

Weightlifting

Perform 5 sets of each, alternating:

6 Bench Press

6 Bent over row

Rest 1 min between movements and :90 sec between rounds

Bench Press (5 sets 6 AHAP)

Bent Over Row (5 sets of 6 AHAP)

Metcon

Metcon (Time)

4 rounds:

10 DB Burpee Box step overs

50 Double unders

15 Pull-ups