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

Weightlifting

Complete 1 rep every minute for 10 minutes:

Behind the neck Jerk (split)

-perform the split jerk as normal with the only exception being the bar and placed on the back of the shoulders

Behind The Neck Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP

13 Kettlebell swings (53/35#)

13 Sit-ups

13 Thrusters (65/45#)

13 Lunge step each leg