CFPC – CrossFit
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
Halting Clean Deadlift (Pause for 2 seconds above knee each rep)
Deadlift executed with clean grip, pause above knee
10 sets of 3, 1 set / :90 sec for 15 min.
Perform each rep from the ground, pause above the knee, then finish the lift. Do not drop between reps.
Metcon (AMRAP – Reps)
10 min AMRAP
10 Box jumps (40/30″)
20 Pistol squats
Height of box should be challenging, but doable.
Pistols- Scale with a target for squat depth, assistance for balance, or with 1-legged squats (one foot on bench behind you, squat to below parallel with leading leg)