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
:60 sec/leg Calf stretch on the rig

:90 sec Couch stretch/leg

:60 sec Box edge shoulder stretch

10 PVC pass throughs

10 Close grip kipp swings

Metcon

Metcon (Time)

50 Calorie Row

30 Wallballs

60 Double unders

800m Run

60 Double unders

30 Toes to bar

50 Deadlift (50% 1RM)