CrossFit 2.16.17


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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


Snatch Grip High Pull (7 x 3, 1 set every :90 sec- emphasis on form)

Beginning from the hang (above the knee), finish the pull through the hips and elbows high and outside


Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

50′ Overhead Walking lunge (45/35# plate)

2 Rope climbs (15′)

*scale rope climbs to 10 challenging ring rows per round

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