CrossFit 11.13.17

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 barbell and warm-up power cleans. If bar path is an issue, modify to hang power clean; weight is not a concern, work to get shoulders behind the bar at extension and elbows through to stand at the top of each rep.


Metcon (Time)

5 rounds:

21 Wallballs (20/14#)

15 Power Clean (95/65#)

9 Bar facing Burpees

Time CAP: 20 min