CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10-15 Push-ups

8 Banded face pulls

8 Band pull a-parts

8 Barbell shoulder press

:30-45 sec Handstand hold

1 Jefferson curl (barbell, beginning at the top of deadlift- lower to the ground one vertebrae at a time, chin neck, shoulders, upper back, mid back, low back, and reversed returning to the top all performed as slowly as possible)

Weightlifting

Metcon (Weight)

3 sets each of:

10-12 Dual Kb Bench press

Max set of strict pull-ups, use bands if necessary to achieve 5+ reps

Rest 2 minutes after each round

(can also scale pull-ups to slow negatives or chin over bar hold)

Metcon (No Measure)

5 Rounds, for quality:

5 High box jumps

8 Strict handstand push-ups, or dumbbell strict press

Power test (4 minutes) (Calories)

4 min Row for max calories