CFPC – CrossFit
MOBILIZE prior to class if possible!
Warm-up
Warm-up (No Measure)
10 min, or 3 rounds:
:30 Sec squat hold PERFECT
10 Overhead Squat with PVC
15 Heavy Russian swings
10 Cat/Cow
10 Pull-ups or Ring rows
10 Barbell shoulder press
Metcon
45 min running clock,
15 min per exercise:
Warm-up movement then
Progress to a 5 Rep max,
Aim for 83-88% 1RM