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
Discuss DB snatch efficiency mechanics and safely transitioning arms.

DO NOT DROP DUMBBELLS

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

14 Alt. DB Snatch (55/35#)

21 Wallballs (20/14#)

28 Sit-ups