CFPC – CrossFit

Warm-up

Full body warm-up (No Measure)

25 Jumping jacks

5 Inch worms with 3 push-ups

25 High knees

5 Burpees

25 Butt kicks

5 Slow toe touches and holds

25 High kicks

10 PVC Pass through

10 PVC Press and reach back

10 PVC Overhead squat
Skill Transfer Exercises

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

10 min EMOM

1 Heaving snatch balance+

1 Overhead squats (SLOW)

AHAP with good depth on Snatch balance and full squats

Heaving Snatch Balance

Overhead Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

12 Pull-ups

9 Burpees over bar

6 Overhead squats (65% 1RM)