CFPC – CrossFit

Warm-up

Full body warm-up (No Measure)

25 Jumping jacks

5 Inch worms with 3 push-ups

25 High knees

5 Burpees

25 Butt kicks

5 Slow toe touches and holds

25 High kicks

10 PVC Pass through

10 PVC Press and reach back

10 PVC Overhead squat

Weightlifting

Back Squat (3 x 8, ~70%, 2 min btwn sets)

Metcon

Metcon (Time)

5 Rounds:

15 Wall balls

15 Calorie Row