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P.I.M.P.

22
Feb

P.I.M.P.

CTOWN CrossFit-Downtown – CrossFit DTF

A. Dynamic Warm-up

B. With a 19-min running clock, complete AMRAP of:
4-min of Curtis P 95/65
3-min of Russian KBS 55/35
2-min of Rest
1-min of Double-unders
2-min of Rest
3-min of Russian KBS 55/35
4-min of Thrusters 95/65

C. Mobility – Spend 10 minutes:
Thoracic Spine with LAX Ball & Foam Roller – 2-3 min
Ankle Mobility – 2 min per
With remaining time, 2 rounds of:
15 each Straight Leg Swings
10 each Split Leg Squats using a box
5 Wall Slides
10 Supermans
15 Sit-ups

C. Complete as a circuit of:
Front Plank 2 x 30 seconds
L Side Plank 2 x 30 seconds
Hanging L Holds 2 x 30 seconds
R Side Plank 2 x 30 seconds
Supermans 2 x 20 reps

Metcon (AMRAP – Reps)

With a 19-min running clock, complete AMRAP of:

4-min of Curtis P 95/65

3-min of Russian KBS 55/35

2-min of Rest

1-min of Double-unders

2-min of Rest

3-min of Russian KBS 55/35

4-min of Thrusters 95/65