CFPC – CrossFit

Warm-up

(No Measure)

3 Rounds:

1:00 min Row, building in intensity

10 Burpees

:30-:45 sec handstand hold

15 Hollow rocks or sit-ups

10 Ring rows or 8 strict Pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

15 Calorie Row

12 Burpees

9 Box jumps (moderate to high)

Rest 5 minutes

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

30 Double unders

10 Pull-ups

5 Chest-to-bar

Rest 5 minutes

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

15 Push-ups

15 Kettlebell swings

15 Air squats