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

Metcon

Metcon (Calories)

28 min EMOM

a) 40 Double unders

b) 20 Kettlebell swings

c) 20 Wallballs

d) :30 sec Max calories

Record total calories Rowed