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
2 Rounds:

15 Hollow rocks

6 Barbell Hang power clean

10 Kipp swings

Metcon

Metcon (Time)

400m Run

21 Toes to bar

21 Hang power clean (115/75#)

400m Run

15 T2B

15 HPC

400m Run

9 T2B

9 HPC