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 (AMRAP – Reps)
10 min AMRAP
100 Double unders
30 Sit-ups
20 Power cleans
Rest 5 min
Metcon (Time)
2 Rounds:
700m Row
35 Wallballs