CFPC – CrossFit

Warm-up

(No Measure)

1a) Lunge and side reach

1b) Spiderman lunge

2a) 5 Inch worms w/ 3 Push-ups

2b) High kick + single leg Toe touch

3) Pivot Squats

4) Lateral Jumps

5a) High skips

5b) Butt kicks

___________________

With a barbell, perform (PVC for beginners);

2 rounds:

5 Deadlift w/ Pause at knee

5 Hang Power Cleans

5 Front squats

3 Push Press

3 Split jerks w/ pause in catch

Weightlifting

Every 2 min for 8 min:

2 Clean and Jerks (50%+, add each set)

Every 2 min for 8 min:

1 Clean and Jerk (75%+, add each set)

*Squat clean, split jerk

Beginners perform:

3 High hang power clean + Front squat + Push press every 2 min for 16 min

Clean and Jerk

Metcon

Metcon (Time)

“Leap Year”

2 Rounds:

28 Wallballs

28 Deadlift (40% 1RM)

28 Push-ups

29 Box jump overs