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

Power Clean (5 x 3, 70-80% 1RM)

Rest/Reset 5-10 sec between reps in each set.

Rest 2 min btwn sets.

Metcon

Metcon (Time)

25-20-15

Deadlift (40-50% 1RM)

Box jumps