CFPC – CrossFit

Warm-up

Down and Backs 3.0 (No Measure)

1a) Lunge stretch

1b) 5 inch-worms, 3 push-ups

2a) High knees

2b) Butt kicks

3a) High kick+toe touch

3b) High skips

4a) Pivot squats

4b) HS walk 25’+ or Bear crawl 50′

5) Lateral jumps, each side

6a) Spiderman lunge

6b) Burpee broad jumps

Metcon

Metcon (Time)

200′ Bear crawl

40 Pull-ups

150′ Bear crawl

30 Pull-ups

100′ Bear crawl

20 Pull-ups

50′ Bear crawl

10 Pull-ups

50’= 1 length of the gym floor

Scale pull-ups with jumping pull-ups or ring rows

Cool Down

Warm-up (No Measure)

Foam roll and perform upper body/Shoulder stretches (banded, box edge, chest stretch etc.)