CFPC – CrossFit Warm-up Clean/Press Warm-up (No Measure) 3 rounds: 5 PVC Pass through+ toe touch 5 Push press (dip, pause, assess vertical torso…then drive up) 10 Close-grip kip swing 5 Cat/Cow with 3 sec hold 2 Jefferson curls w/ barbell 15 sec Superman hold 15 sec Hollow hold 2 Wall walksBanded front rack stretch,...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) Down and Back 1a) Lunge stretch +torso twist 1b) 5 Inch worms 2a) High knees 2b) Butt kicks 3) Karaoke 4a) High kicks 4b) Quad pull into spiderman lunge 10 leg swings/direction 2 rounds: 2 Wall walk 10 Ring rows 10 Scap activation pull-ups Metcon Brian (Time) 3...Read More