CFPC – CrossFit

Warm-up

Down and Backs (No Measure)

200m Run or 250m Row

DOWN and BACK

1) High knees

2) Butt kickers

3a) Lunge stretch- 3 sec hold

3b) 5 Inch worms- 3 pushups

4a) High kick march

4b) Spiderman- lunge and hold

5) Side shuffle (stay low)

6) Karaoke

Metcon

Metcon (AMRAP – Rounds)

24 min EMOM, 6 rounds:

a) 10 Toes to bar

b) 15 Wallballs (20/14#)

c) 20 Lunge steps

d) 25 Double unders