CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 Scap activation push-ups

10 Push-ups

10 Scap activation pull-ups

5 Strict pull-ups or ring rows

5 Barbell Shoulder press, focus on bar path and tight midline (squeeze the butt!)

5 Barbell Push press

1 min Row (~70% effort)

Warm-up push press and pull-ups. Discuss technique on kipp and adding power for the Chest to bar, and barbell cycling for the Push Press, maintaining bar path.

Metcon

Metcon (Time)

18-15-12-9

Push press (155/100#)

Chest-to-bar Pull-ups

Push press weight is intended to be moderate (<60% 1RM).
Modify to standard Pull-ups, jumping C2B or another alternative movement maintaining the rep scheme.