CFPC – CrossFit
Warm-up
Seven Warm-up (No Measure)
2 rounds:
200m row
20 Jumping jacks
5 Pull-ups *or* 8 Ring rows
10 Push-ups
15 Squats
Weightlifting
Beginning Week 1 of 6: Testing
5 Rep max of each Shoulder Press, Back squat and Deadlift to be re-tested after the cycle is complete.
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5 min Rack Mobility/ PVC Positioning
Press position
Remove obstacles (head)
Breathing for multiple reps
10 minutes:
–Complete 3 Warm-up sets, followed by 2-3 attempts at a 5RM
5 min Squat Mobility
12 minutes:
–Complete 3 Warm-up sets, followed by 2-3 attempts at a 5RM
5 min Deadlift PVC Positioning
10 minutes:
–Complete 3 Warm-up sets, followed by 2-3 attempts at a 5RM