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 (4 Rounds for time)

4 Rounds, each for time:

400m Run

15 Clean and Jerk (not push press)

Rest :90 sec

Rx= 40% 1RM C&J

26 min CAP