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)

3 Rounds:

400m Run

Rest 2 min

500m Row

Rest 2 min

Record total working time (time on clock, minus rest time)

Rx+= Wear a weight vest (20/14#)