CFPC – CrossFit

Warm-up

Down and Backs 2.0 (No Measure)

400m Run

DOWN and BACK

1a) Lunge stretch

1b) 5 Inch Worms- 3 push-ups

3a) Spiderman lunge

3b) Pivot Squats

4a) High kick + Toe touch

4b) High skips

5a) Bear crawl

5b) Crab walk

Metcon

Metcon (Time)

6 Rounds:

9 Deadlift (40% 1RM)

18 HR Push-ups

200m Run

Gymnastics

Metcon (AMRAP – Reps)

:90 sec Max reps Ring dips

:45 sec Rest

:60 sec Max reps Ring dips

:30 sec Rest

:30 sec Max reps Ring dips

Record total reps

Scale= Jumping ring dips -> Ring Push-ups -> Tempo Stationary Bar dips (banded)