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
Spiderman Lunge 1 min/leg

Couch stretch 1 min/leg

Pigeon Stretch 1 min/leg

10 leg swings each direction

Warm-up back squat. METCON should use no greater than 60% of 1RM. (Men = 360 1RM squat, Women = 248 1RM squat to perform RX)

Metcon

Lynchpin Test 5 (Time)

20 Back Squat (225/155#)

2 mile Run

20 Back squat

25 min CAP

*Use a squat rack
If 1 mile run time is >10 min, modify to 1.5 miles, if 1 mile run time is >12 min modify to 1 mile run