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
Discuss modifying movements: barbell on rack for push-ups, jumping pull-ups or ring rows, and using a medball for a target for squats

Metcon

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP

400m Run

3 Rounds of “Cindy”

Round of Cindy= 5 Pull-ups, 10 Push-ups, 15 Air squats

400m Run= 8 reps, 1/50m