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

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

Metcon

Metcon (Time)

15 Snatch (50-60% 1RM)

30 Box jumps

12 Snatch

24 Box jumps

9 Snatch

18 Box jumps

30 Double unders at the end of every round

Mobility

Warm-up (No Measure)

Spiderman Lunge 3 min/leg

Pigeon 2 min/leg

Couch Stretch 2 min/leg

Puppy dog pose 2 min