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
Warm-up clean and jerk to workout weight and discuss/prepare modifications for other movements.

Metcon

Metcon (Time)

For time:

800m Run

70 Wallballs (20/14#, 10/9′)

60 Kettlebell swings (53/35#)

50 Push-ups

400m Run

30 Toes-to-bar

20 Handstand Push-ups

10 Clean and Jerk (185/115#)

25 min CAP

Scale movements and weight as necessary to complete the METCON within the time cap.

Cool Down

Warm-up (No Measure)

Spend remaining class time to foam roll and stretch

This is NOT optional, it’s a very important piece of fitness =)