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

Metcon

Metcon (Time)

200m Run

15 Burpees

200m Run

20 Kettlebell swings (53/35#)

200m Run

25 Toe to bar

200m Run

30 Wallballs (20/14#)

200m Run

35 HR Push-ups

200m Run

40 Double unders

Rx+= KBs (70/44#)

Wallballs (30/20″)