CFPC – CrossFit

 

Warm-up

Warm-up (No Measure)

400m Run

______________

3 rounds, or 12 min:

6 Barbell RDLs

:30-45 sec Handstand hold

15 Heavy Russian Swings

10 Reverse Lunge steps

1 SLOW Jefferson curl

Weightlifting

Deadlift (12 min to work up to a heavy set of 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

12 Back Rack Step-ups (115/75#, 20″)

18 Sit-ups

36 Double unders