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

Weightlifting

Perform 1 set every 2 min for 16 min:

2 Power Clean +

1 Hang squat clean from above the knee

Work up AHAP so long as proper form is maintained.

Power Clean

Hang Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP:

20 Burpees

20 Box jump overs

60 Double unders

4 Rope climbs

15 Power clean @70%

Rope climb scale- 5 Ring rows per climb, or 2 Pull to stand and back down per climb