CFPC – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

DOWN and BACK

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) Pivot squats (squat, pivot, squat etc)

6) Crab walk

Weightlifting

Back Squat (6 sets of 3 @88-95%)

Perform 1 set every 3 minutes:

0:00

3:00

6:00

9:00

12:00

15:00

Metcon

Metcon (Time)

Buy-in

50 Double unders/ 80 Singles

3 rounds:

10 Pistol squats

15 Kettlebell swings

10 Pistol squats

15 Toes-to-bar

Cash-out

50 Double unders/ 80 Singles

12 min CAP

Scaled Option:

80 singles

3 rounds:

10 Rear step lunges or Bulgarian split squats

15 Kb Swings

10 Rear step lunges or Bulgarian split squats

15 Medball V-ups

Then

80 singles