CFPC – CrossFit

Warm-up

Warm-up (No Measure)

Down and Backs

1a) High knees

1b) Butt kicks

2a) 5 inch worms

2b) Lunge stretch

3a) Bear crawl

3b) Spiderman lunge

3 rounds:

15 Heavy russian swings

5 Barbell Good mornings

30 Double unders or attempts

10 Squat jumps

Demo and discuss single arm kb swings

Metcon

Metcon (Time)

4 rounds:

12 R-arm Russian KB swings (53/35#)

12 L-arm Russian KB swings

12 Slamballs (50/30#)

16 Box jumps (24/20″)