CFPC – CrossFit

Warm-up

Metcon

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
1 min Calf stretch each leg

Spend 5 min practicing Double under skills

Metcon (4 Rounds for time)

4 rounds, each for time:

25 Wallballs (20/14#)

50 Double unders

400m Run

Rest 3 min