CrossFit 11.10.16

CFPC – CrossFit


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
Prepare deadlift and discuss proper loading of hamstrings and maintaining lumbar curve during execution.


Metcon (Time)

400m Run

21 Deadlift (225/155#)

42 Hand Release Push-ups

400m Run

15 Deadlift

30 HR Push-ups

400m Run

9 Deadlift

18 HR Push-ups

Metcon (No Measure)

Core Work

3 Rounds, for quality:

15 GHD sit-ups, half range, or weighted sit-ups

20 Russian twists w/ medball

Accumulate 1:30 front plank and :45 side plank/side

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