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
Grab DBs and Discuss/group practice Clean and Jerk with focus on Points of performance: 1) Stabilize midline, 2) Violent hip extension, 3) Pull to shoulders, 4) narrow grip for Jerk, 5) push yourself under the weight

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

3-6-9-12 etc

DB Clean & Jerk (50/35#)

Toes-to-bar

Clean begins from hang below the knee. Jerk concludes with entire body fully extended.