CFPC – CrossFit

Warm-up

Clean and Jerk (No Measure)

3 rounds:

5 Press and back (PVC)

5 Close-grip kip swing

10 Cat/Cow with 3 sec hold

15 sec Superman Hold

15 sec Handstand, or,

reverse hand plank hold

Weightlifting

Push Press (7 sets of 3 @70-75%, every :90 sec)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

3 Wallballs (20/14#)

2 Box jumps (24/20″)

1 Burpees

+3 Wallballs

+2 Box jumps

+1 Burpee each round