WEIGHTLIFTING Five sets of: Unsupported Seated Strict Press x 5-7 reps (sit on a bench without back support and press the barbell from shoulder to overhead) Rest 2-3 minutes between sets METCON 16 min AMRAP Run 400 Meters 15 Dumbbell Push Presses (25/15#) 10 Strict Pull-Ups or Ring rows (can also be scaled with bands)Read More
CFPC – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 10 PVC Pass throughs 20 Pipe facing jump overs 10 Banded face pulls 50′ Bear crawl Discuss METCON Points of Performance for Push Press and Hang Power Cleans- Practice with PVC then empty barbell. Perform 5 & 5 Push press and HPC with presumed METCON weight...Read More
