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

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

12 Box jumps (24/20″)

9 Bar facing burpees

6 Clean and Jerk (155/95#)

Rest 4 minutes

Metcon (Time)

2 Rounds for time:

600m Run

30 Kettlebell swings (53/35#)

18 Pull-ups