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
10 Leg swings each direction

Wrist mobility, :30 sec top and bottom 2x

10 Cat/Cows

20 Hollow rocks

Discuss and practice hspu positioning and execution

Metcon

Metcon (5 Rounds for reps)

5 rounds:

2 min AMRAP

200m Run

Max reps HSPU w/ remaining time

Rest 2 min

Full effort! These are 2 min sprints.

Modify HSPU w/ an abmat or abmat+10-25# plate, or Barbell shoulder press w/ 50% 1RM

Record reps for each round