CFPC – CrossFit

 

Warm-up

Foam roll prior to class: Thoracic (upper back) and triceps (place bar on squat rack and smash/roll tricep across the collar region)

Metcon

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
5 Tempo Barbell Thrusters

:90 sec Banded Front rack stretch

:30 sec Childs pose + :30 sec shoulder variation

10 Squat jumps

5 Tempo Barbell Thrusters

Metcon (AMRAP – Reps)

Every two minutes until failure, complete:

10 Thrusters

Begin with (75/55#) and add 10# every 2 minutes until you fail to complete the 10 reps within the time frame. Clips must be used.

Options for modification: begin with a lighter load and/or progress in smaller increments (i.e. add 5# every 2 minutes)