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/direction

10 Barbell Goodmornings

Spend 6 min warming up METCON power clean weight

Metcon

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

400m Row

5 Power Clean (225/145#)