CrossFit 3.23.16

CFPC – CrossFit


Warm-up (No Measure)

400m Jog

Down and Backs

1a) High Knees

1b) Butt kickers

2a) Walking lunge stretch

2b) High kicks + Toe touch

3) Side shuffle

4) Karaoke

5) High skips

6a) Burpee broad jumps

6b) Spiderman lunge

Perform 2 “Build-ups” before begginning 100m Sprints: Start at about 60% pace and build to ~90% near the finish line.

Discuss starting stance and driving through the ground on each step


100m Sprint (10 Rounds for time)

Max effort 100m Run

(from tree/mulch to yellow pole at corner of building)
10 Rounds:

100m Sprint

1:30 Rest

Record time for each sprint

Core Work

Metcon (No Measure)

Perform the following in any order and set sizes until completed:

200 Flutter kicks

100 Russian Twist

50 Lateral side bends per side (while laying on your side, partner holds down legs while you raise torso and attempt to raise your opposite side off the floor, OBLIQUES!)

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