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
Followed by;

Front rack mobility banded stretches

:90 sec hold minimum per stretch

Metcon

Metcon (6 Rounds for calories)

24 min EMOM, 6 rounds:

a) 10 Front Squats (155/105#)

b) 40 Double unders (60 singles)

c) 15 Pull-ups

d) :20 sec Max effort Row (Cal)

Score= calories rowed each round
Scale pull-ups with bands if you can do these controlled and reach full ROM. If you cannot, perform jumping pull-ups instead.

May need to stagger start with >6 athletes.