CFPC – CrossFit

Warm-up

Down and Backs (No Measure)

200m Run or 250m Row

DOWN and BACK

1) High knees

2) Butt kickers

3a) Lunge stretch- 3 sec hold

3b) 5 Inch worms- 3 pushups

4a) High kick march

4b) Spiderman- lunge and hold

5) Side shuffle (stay low)

6) Karaoke
Medball reverse throw drill- max distance

x5 throws each

Weightlifting

Hang Clean (1 rep every :90 sec for 12 min)

Build to a heavy single with perfect form

Metcon

Metcon (Time)

4 Rounds:

20 SDHP

40 Sit-ups

SDHP are intended to be moderate/heavy in this workout. Rx+ option of 20 GHD sit-ups/round and 115/75# SDHP.