CFPC – CrossFit

Warm-up

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

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Rounds:

2 min AMRAP

10 Box jumps (24/20″)

5 Power cleans (205/135#)

Rest 1 min

No more than 70% PC max

*Pick up where you left off following the 1 min rest. Score=total rounds +additional reps.

Core Work

Metcon (No Measure)

For quality, not for time:

Accumulate 3 min Front plank

Accumulate :90 sec each right and left side plank

Accumulate 30 Barbell Good mornings