CFPC – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

_____________

3 rounds:

7-10 Push-ups

10 Walking lunges

5 Squat Jumps

8 Dumbbell Push press

15 Russian swings

Then;

1:30 Pigeon stretch, each leg

3 SLOW Jefferson curls

5 High hang power clean

5 Barbell hang power clean

5 3-position pause power cleans (pause 1 sec at mid shin, below the knee, above the knee)

Weightlifting

Power Clean (10 min EMOM, 2 reps AHAP)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

15 Ring dips

15 Box jumps (24/20″)

15 Shoulder to overhead (115/75#)