CFPC – CrossFit

Warm-up

Lift/Squat/Jump (No Measure)

A) High knees 2x

B) Butt kicks 2x

A) Spiderman Lunge

B) Broad Jumps

Leg swings (10 each direction)

Accumulate 40 heavy Russian Swings

20 Sit-ups

Metcon

Metcon (Time)

3 rounds, for time:

50 Double unders

30 Kettlebell swings (53/35#)

20 Calorie Row

Cool Down

(No Measure)

Not for time:

Accumulate 100 Sit-ups

Accumulate 100 Weighted Russian twist

Accumulate 20 Barbell Rollouts (from knees

*Rollouts- begin with bar against thighs and rollout w/ straight arms as far as possible before returning Rollout+return=1 rep

Roll out till nose touches ground and back up= super RX