CFPC – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

10 Wall therapy squats

5 Russian baby makers

10 Squat jumps

:90 sec Couch stretch/leg

:90 sec Hamstring band stretch/leg

2 min Goblet squat hold

:90 sec Spiderman lunge per leg

Weightlifting

Back Squat (7 Sets of 2 w/ 53X1 Tempo)

1 set every :90 seconds. Tempo and Form take priority over weight!

Metcon

Metcon (Time)

75 Kettbell swings

75 Sit-ups

75 Wallballs