CFPC – CrossFit

Warm-up

Foam roll prior to class:

Upper thoracic (remember to cross hands over chest)

Quads

IT bands (outer thigh)

Hamstrings

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
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10 PVC Pass throughs

10 PVC snatch grip push press

10 PVC OH squats

10 Close grip kipp swings

Metcon

Metcon (Time)

For time:

400m Run

35 Kettlebell swings (53/35#)

21 Overhead squat (95/65#)

600m Run

28 KBS

15 OHS

800m Run

21 KBS

9 OHS