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 and practice Toes to bar kipping motion and mechanics of “linking” multiple reps

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

25 Cal Row

20 HR Push-ups

15 Toes to bar

Scale HRPU on squat rack by adjusting body angle