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
Banded front rack mobility- :60 sec per arm

Wrist mobility- :30 sec top and bottom x2

Spend 5 min Warming up Thruster

Perform 2 rounds w/ metcon weight of:

12 Cal row

4 Thrusters

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

27 Calorie Row

9 Thrusters (135/95#)