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 (3 x 8 @70% 1RM- Rest 3 min)

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
All reps must pass below parallel on squat and meet height requirements on throw with contact to appropriate wall target to be considered “Rx”.