CFPC – CrossFit

Regional’s WOD Week!

Warm-up

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
3 Rounds:

10 Banded Face pulls

5 Ring Dips

10 Barbell shoulder press

15 Heavy russian swings

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Muscle-ups on Rings for Rx.

Women’s Rx weight=53#

Scale MU= Jumping muscle-ups or 4 Jumping chest to bar and 4 Push-ups