CFPC – CrossFit

Warm-up

Warm-up (No Measure)

*Foam roll and Stretch prior to class

400m Run

Discuss WOD

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2 Rounds:

10 Scap activation pull-ups

10 Scap activation push-ups

12 Air squats

16 Jumping jacks

10 PVC Pass throughs

Childs pose 1 min

+ :30 sec W/ Shoulder variation

10 Leg swings/directions

Accumulate 20 banded face pulls

Prepare for METCON

Metcon

Metcon (Time)

3 Rounds:

25 Thrusters (95/65#)

25 Pull-ups

800m Run

24 min CAP