CFPC – CrossFit

Warm-up

Clean/Press Warm-up (No Measure)

3 rounds:

5 PVC Pass through+ toe touch

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

2 Jefferson curls w/ barbell

5 Cat/Cow with 3 sec hold

15 sec Superman hold

15 sec Hollow hold

10 Close-grip kip swing

2 Wall walks

Weightlifting

Bent Over Row (DB) (5 sets of 5-8 per arm, rest :90 sec)

Perform a single arm dumbbell row with opposite knee and hand resting on a bench. Pull the dumbbell from extension to the chest and control it back to extension.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

21 Push-ups

15 Box jumps (24/20″)

9 Deadlift (225/155#)

Modify push-ups on bar across squat rack, no kneeling push-ups (Full ROM!)