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
2 rounds:

8 Barbell RDLs

12 Squat jumps

16 Double unders/attempts

Spend 5 min warming up for METCON deadlift weight

Metcon

Metcon (Time)

800m Run

50 Double unders

30 Wallballs (20/14#)

15 Deadlift (275/185#)

30 Wallballs

50 Double unders

800m Run