CFPC – CrossFit

Warm-up

Down and Backs 2.0 (No Measure)

400m Run

DOWN and BACK

1a) Lunge stretch

1b) 5 Inch Worms- 3 push-ups

2) Burpee broad jump (down & back)

3a) Spiderman lunge

3b) Pivot Squats

4a) High kick + Toe touch

4b) High skips

5a) Bear crawl

5b) Crab walk
10 PVC Overhead squats

:30-:45 sec Handstand hold

5 Russian baby-makers

Thoracic mobility (foam roll upper back)*

Thoracic mobility (bench edge lat stretch)*

10 PVC Overhead Squats

*Thoracic mobility exercises: https://youtu.be/7-GDuhjOAU8?t=5s

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
*Reps must all be full ROM (hip below knee, up to full extension) “No-reps” must be re-done.