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

18 minutes to complete-

6 Rounds:

a) Back squat, 6-6-4-4-2-2

Rest :45 sec

b) RDL’s, 5-5-5-5-5-5

Rest 1:15

Proper mechanics are TOP PRIORITY. No rounded backs, maintain open hips and straight feet on squats.

a1: Back Squat (6-6-4-4-2-2, Increase each set)

a2: RDL (5-5-5-5-5-5, stay consistent)

Romanian deadlift

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

36 Air squats

12 Box jumps (24/20″)

8 Handstand Push-ups