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
Squat therapy- 10 squats
Facing the wall, work to get as close as possible without touching. Hold arms up and hands together, drive knees out and maintain a raised chest position. Use a medball target for depth if necessary.
Weightlifting
Back squat: 8-6-6-4-4-4
Rest 3 min btwn sets. Challenge yourself for all 6 sets. Full depth is first priority.