CFPC – CrossFit

Warm-up

Warm-up (No Measure)

Cover METCON, demo movements.

Discuss scaling;

Wallballs and Deadlift, reduce weight

Handstand push-ups: 1) abmat, 2) Barbell shoulder press, 3) Kneeling Hand-release push-ups

General Warm-up

3 Rounds:

10 Squat jumps

10 Push-ups

15 Calorie row

P.O.P.- 1) Full depth wallballs and minimizing “no reps”, 2) Shoulders back and chest up on deadlift and holds, 3) Tripod handstand position and bringing the head through the shoulders

Skill Specific Warm-up

2 Rounds:

10 Wallballs, unbroken (smooth, breath)

Wall walk into :10-20 sec HS hold, 2x

10 Deadlifts at 2/3 working weight

Prepare equipment and 3, 2, 1, Go!

Metcon

Rx: Metcon (Time)

50 Wallballs* (20/14#)

50 Deadlift (185/125#)

50 Handstand Push-ups*

*Each time you break on Wallballs or HSPU, deadlift the barbell and hold it at extension for 15 seconds.

Cool Down

Warm-up (No Measure)

Foam roll hamstrings, quads, IT bands

Band stretch and/or row with low damper setting for 5-10 min