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

A: Metcon (4 Rounds for time)

4 Rounds:

15 Burpees to 6″ target

18 Sumo deadlift High-pulls (75/55#)

15 Burpees to 6″ target

Rest 2 minutes

Record time for each round

-OR-

B: Metcon (No Measure)

ROMWOD