CFPC – CrossFit

Warm-up

Discuss workout

Down and Backs 2.0 (No Measure)

400m Run

DOWN and BACK

1a) Lunge stretch

1b) 5 Inch Worms- 3 push-ups

2) Burpee broad jump (down & back)

3a) Spiderman lunge

3b) Pivot Squats

4a) High kick + Toe touch

4b) High skips

5a) Bear crawl

5b) Crab walk
Accumulate 40 heavy russian swings and 30 banded face pulls

Prepare clean and jerk

Metcon

Metcon (Time)

4 rounds:

800m Run

20 Clean and jerk (95/65#)

20 Pull-ups

*Scale volume as needed!

Modify pull-ups to jumping or ring rows