CrossFit 8.9.16

CFPC – CrossFit


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
Warm-up push press and front squat and mobilize for both.

Go over dumbbell snatch.


A: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

64 double unders

21 Front squat (135/95#)

7 Dumbbell snatch/arm

Immediately begin part B

B: Metcon (Weight)

Spend 8 min to find a 3RM Push Press from the ground