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

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

Metcon (AMRAP – Reps)

10 min AMRAP

10 Box jumps (40/30″)

20 Pistol squats
SCALE

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)