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CFPC – CrossFit
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
Snatch Grip High Pull (7 x 3, 1 set every :90 sec- emphasis on form)
Beginning from the hang (above the knee), finish the pull through the hips and elbows high and outside
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
50′ Overhead Walking lunge (45/35# plate)
2 Rope climbs (15′)
*scale rope climbs to 10 challenging ring rows per round