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

Weightlifting

Back Squat

@0:00- 5 reps @70%

@2:00- 4 reps @75%

@4:00- 3 reps @80%

@6:00- 2 reps @85%

@8:00- 1 rep @90%+

@10:00- max reps @80%

Metcon

Metcon (Time)

5 Rounds:

10 Back squat (155/105#)

10 Burpees

200m Run