CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 Banded face pulls

15 Goblet squats

3 Negatives- Bar or rings, shoot for 5 sec+ per rep

15 Calorie row

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Banded lat stretch, :60 sec/arm

Banded front rack, :60 sec/arm

Banded lunge stretch, :90 sec/leg

Spend ~5 min warming up front squat for METCON

Discuss rope climb techniques and scaling

Metcon

Metcon (Time)

15-12-9-6-3

Front squat (185/125#)

5-4-3-2-1

Rope Climb (15′)