CFPC – CrossFit

Warm-up

Clean/Press Warm-up (No Measure)

3 rounds:

5 Press and back (Bar)

5 Push press (dip, pause, assess vertical torso…then drive up)

10 Close-grip kip swing

5 Cat/Cow with 3 sec hold

2 Jefferson curls w/ barbell

15 sec Superman hold

15 sec Hollow hold

2 Wall walks

Weightlifting

Shoulder Press (3 sets of 8 @65-70%, rest 2 min)

Metcon

Metcon (2 Rounds for time)

8 Rounds:

25/20 Calorie Row

Rest 1 min

Record fastest and slowest round