Day

January 1, 2017
METCON 2 Rounds for time: 600m Run 30 Kettlebell swings (35/26#) 18 Ring rows Rest 4 minutes 10 min AMRAP 12 Wallballs (16/10#) 12 Burpees over rower 12 Calorie row
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CFPC – CrossFit Warm-up Down and Backs 2.0 (No Measure) 400m Run DOWN and BACK 1a) Lunge stretch 1b) 5 Inch Worms- 3 push-ups 2) Burpee broad jump (down & back) 3a) Spiderman lunge 3b) Pivot Squats 4a) High kick + Toe touch 4b) High skips 5a) Bear crawl 5b) Crab walk Metcon Metcon (AMRAP...
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