CFPC – CrossFit

Warm-up

Warm-up (No Measure)

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) Side shuffle (stay low)

6) Karaoke

PVC Stretches (No Measure)

10 each:

1) Pass-throughs+toe touch

2) Windmill- right and left

3) Torso twist

4) Snatch grip push press

5) Overhead squat

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Women’s Rx- 14# ball, 55# SDHP/PP, 20″ box

With classes larger than 6, stagger heats by 3 minutes and share bars/rowers/boxes

Core Work

Metcon (AMRAP – Reps)

8 min AMRAP

30 Sit-ups

30 Heavy russian swings