CrossFit 12.28.16

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
Discuss/practice K2E kipp and standards.

FYI- Push-ups are performed chest to the floor and elbows reaching lockout at the top of every rep. Box jumps must have hips to extension on top of the box on each rep.



Metcon (AMRAP – Rounds)

15 min EMOM

Level 1 (Rx):

5 Knee to elbow

7 Box jumps (24/20″)

9 Push-ups

Level 2:

5 Toes to bar/Attempts

7 Box jumps (24/20″)

9 Push-ups

Level 3:

5 Medball sit-ups

7 Box jumps or step-ups (20/16″)

9 Box edge or barbell push-ups

All 21 reps must be completed each minute. Record total minutes of the 15 that were fully completed.

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