CFPC – CrossFit

Warm-up

Down and Backs (No Measure)

200m Run or 250m Row

DOWN and BACK

1) High knees

2) Butt kickers

3a) Lunge stretch- 3 sec hold

3b) 5 Inch worms- 3 pushups

4a) High kick march

4b) Spiderman- lunge and hold

5) Side shuffle (stay low)

6) Karaoke

Weightlifting

Perform 1 set every 2 minutes:

Set 1- 6 Shoulder press @65%+ 3 Push press

Set 2- 4 Shoulder press@70-75%+5 Push press

Set 3- 3 Shoulder press @80%+5 Push press

Set 4- 2 Shoulder press@80-85%+5 Push press

Set 5- Max reps shoulder press @70%+ 5 Push press

Record set 5 Shoulder press reps

Shoulder Press

Metcon

Century Row (Time)

100 Calories for time on the Rower