CFPC – CrossFit

Warm-up

Down and Backs (No Measure)

200m Run or 250m Row

DOWN and BACK

1) High knees

2) Butt kickers

3a) Lunge stretch- 3 sec hold

3b) 5 Inch worms- 3 pushups

4a) High kick march

4b) Spiderman- lunge and hold

5) Side shuffle (stay low)

6) Karaoke

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
*Squat clean

Scale Dips-

Level 1= Stationary bar w/ bands

Level 2= Ring push-ups, parallel

Level 3= Rx Dips

Rest 5 minutes

1-Mile Run (Time)

Max Effort 1-Mile Run