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
Spend 6 min preparing equipment and checking weights for METCON. Demonstrate competency on movements with desired loads.

Metcon

Metcon (Time)

For time:

31 HR Push-ups

31 Medball sit-ups

31 Deadlift (135/95#)

31 Burpees

31 Box jumps (24/20″)

31 Toes to bar

31 Double unders

31 Kettlebell swing (70/44#)

31 Calorie row

31 Push jerk