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

Weightlifting

Every 2 minutes for 20 minutes:

a) 5 Snatch Grip RDL’s with 42X1 Tempo each rep

b) 5-12 Ring dips, or 5 3-second negatives, or 6-10 Banded Stationary dips

A1: Snatch grip RDL (5-5-5-5-5, 42X1 Tempo)

A2: Ring Dips (5-12 x 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

11 min AMRAP

7 Power Snatch (40% 1RM)

11 Deficit push-ups*

15 Medball squat cleans

* (hands and feet on plates, chest to the floor every rep)

Deficit PU w/ 45/25# Plates, or regular push-ups, or 45 degree ring push-ups