CFPC – CrossFit

Warm-up

(No Measure)

Row 3 min

3 Rounds, or 15 min:

:30-:40 sec HS Hold, or plate hold

10 Box jumps

10 Kipp swings

:45 sec pigeon per side

:45 sec Spiderman lunge per side

Weightlifting

Front Squat (7 sets of 3, 1 set every :90 sec for 10:30)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

12 Thrusters (light to moderate)

36 Double unders