CrossFit 11.16.16

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

Weightlifting

Back Squat (6×4@75-80%, 1 set every 2:30)

Metcon

Metcon (Time)

100 Wallballs

40 Double under/80 singles penalty on each break

Break=pause in the squat, drop, leaning against the wall or letting the ball drop below your waist. “No reps” are not breaks, but DO NOT count toward your total.