CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

1 min Row

8 Barbell front squats

15 Jumping jacks

15 Heavy russian swings

______________

Pigeon stretch, 90 sec/side

Puppy dog, :60 sec

+30 sec w/ shoulder variation

Banded front rack stretch, :60 sec/side

Warm-up to 70-75% and prepare for first set at ~80% 1RM

Weightlifting

Front Squat (10 sets of 3 @80%+, rest 2 min btwn sets)

Today is not about maxing, but working with heavier %’s. You should not fail, but if you do, remove weight and work with the lighter load.