CFPC – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog

______________

2 rounds:

10 Squat jumps

12 Lunge steps

10 Barbell Good mornings

Mobility:

2 min Goblet squat hold

1:30 Couch stretch/side

5 min to warm-up back squat weight

Weightlifting

Back Squat (5 sets of 4-6 reps, 75-85% 1RM 1 set every 3 min)

Metcon

Metcon (Time)

“Fran”…with a twist

21-15-9

DB Thrusters (50/35#)

Chest-to-bar pull-ups