CFPC – CrossFit

Warm-up

(No Measure)

2 Rounds:

18m/14f Calorie Row

Waiters walk down and back each arm

12-20 Push-ups

Broad jump 50′

Then;

Front rack mobility

Metcon

Metcon (4 Rounds for time)

4 Rounds, each for time:

10 Box Jumps (24/20″)

10 Dumbbell thrusters (45/30#x2)

10 Burpees

Rest 1:1

Cool Down

Metcon (Weight)

Core and Balance

3 rounds for quality-

25 Hollow Rocks

8 Single leg RDL per leg w/ KB

12-15 Strict ring dips

*Scale dips: Controlled ring push-ups, weighted if possible, or dumbbell bench press