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
Then;

Banded hamstring stretch, 2 min per leg

:60 sec chest stretch on the floor each arm

:90 sec banded front rack stretch each arm (band anchored on the upright support beam)

Warm-up (No Measure)

Spend 5 min practicing double unders, working towards larger sets (find your rhythm.)

Discuss touch and go snatch technique, posture and points of performance. Keep weight light and speed fast.

Metcon

Metcon (Time)

4 rounds:

20 Power Snatch (95/65#)

50 Double unders