CFPC – CrossFit

Warm-up

Rolling/Mobility Prior to class

Down and Backs 2.0 (No Measure)

400m Run

DOWN and BACK

1a) Lunge stretch

1b) 5 Inch Worms- 3 push-ups

3a) Spiderman lunge

3b) Pivot Squats

4a) High kick + Toe touch

4b) High skips

5a) Bear crawl

5b) Crab walk

Weightlifting

Back Squat (5 sets of 5, 70-75% 1RM)

Rest 2 min between sets

Metcon

Metcon (Time)

30 Box jumps

15 Clean and jerks

20 Box jumps

10 Clean and jerks

10 Box jumps

5 Clean and jerks