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

Weightlifting

Hang Power Snatch (6 sets of 3, 1 set every :90 sec)

Metcon

Metcon (Time)

21-15-9

Power Snatch (95/65#)

Handstand Push-ups

Pull-ups

*14 min CAP