CFPC – CrossFit

Warm-up

Everything Warm-up (No Measure)

3 rounds of 10 reps of:

Spiderman Lunge (20 sec/side, 1 time)

Overhead Squat with PVC

Sit-ups

Back-extensions or Supermans

Pull-ups or Ring rows

Hand Release Push-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP

15 Box jumps

10 Bench press (~40%)

Rest 3 min

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP

30 Double unders

5 Power Cleans (~40%)

Rest 3 min

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP

12 Kettlebell swings

12 Ring dips