CrossFit 3.13.17

CFPC – CrossFit


Warm-up (No Measure)

400m Jog

Down and Backs

1a) Lunge stretch

1b) Inch worm (5x w/ 3 Push-ups, keep legs shoulder width)

2a) High knees

2b) Quad pull into Spiderman lunge

3) Banded lateral walk (double loop band and place just above knees, keep tension in the band and walk down and back facing the side wall)

10 Leg swings each direction

Alternate movements and complete:

Accumulate 40 Heavy russian swings

Accumulate 40 GHD or 60 ABMAT sit-ups

Discuss Power clean mechanics, scaling to hang if necessary and warm-up weightlifting


Power Clean (1 every :30 sec for 8 min, goal is 75%+)


Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

30 Double unders (60 singles)

15 Wallballs (20/14#)

5 Power Clean (135/95#)

Rx+= 30/20# ball, 185/115# PC

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