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

Weightlifting

6 sets of 3 Deadlift

Touch and Go (TnG)

Deadlift (6 sets of 3 (1 set/ 2 min) @80-85% TnG)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

20 KB swings (53/35#)

15 Box jumps (24/20″)

10 Toes to bar

Metcon (No Measure)

3 Rounds, NFT

15 Medball sit-ups

15 Lateral medball tosses/side

15 Supermans (up and hold for 1 count)
Lateral medball toss-

Stand perpendicular to the wall about a foot away, twist your torso and throw the ball into the wall and catch it as it bounces back off