CFPC – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog

Down and backs

1a) Spiderman lunge

1b) 5 Inch worms, 3 push-ups

2) Side shuffle

3a) High kick toe touches

3b) Pivot squats

20 PVC Pass throughs

PVC shoulder stretch, :30 sec then switch the top hand and repeat (plant it in the ground and press your head down between your shoulders.)

20 Scapular push-ups

:45-60 sec handstand hold

20 Shoulder taps or 3 wall walks, modify further if needed

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

200m Run (50m=1 rep)

40′ Handstand walk (4’=1 rep)

Modify HS walk with: a) 20 Shoulder taps on the wall, b) 4 Wall walks, c) 80′ Bear walk (high hips!), d) 80′ Dual DB waiters walk