CrossFit 1.30.17

CFPC – CrossFit


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

Banded hamstring stretch, 2 min per leg

:60 sec chest stretch on the floor each arm

:90 sec banded front rack stretch each arm (band anchored on the upright support beam)

Warm-up (No Measure)

Spend 5 min practicing double unders, working towards larger sets (find your rhythm.)

Discuss touch and go snatch technique, posture and points of performance. Keep weight light and speed fast.


Metcon (Time)

4 rounds:

20 Power Snatch (95/65#)

50 Double unders

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