CFPC – CrossFit
Warm-up
Warm-up (No Measure)
-Stretch and foam roll prior to class-
400m Run
3 rounds:
15 Heavy russian swings
:30-45 sec Handstand hold
5 Snatch grip RDLS
5 Snatch high-pulls
5 Snatch grip push press
Warm-up Deadlift and snatch loads
Metcon
Metcon (Time)
400m Run
15 Snatch (135/95#)*
25 Deadlift (225/155#)*
800m Run
25 Deadlift
15 Snatch
400m Run
*1 bar, load/unload weight during metcon