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
Mobility work:

:90 sec Pigeon per leg

:60 sec Spiderman lunge

:45 sec Front rack band stretch

Coach demo Bear complex and discuss transitions. Do no combine segments. Spend 8 min warming up barbell movements and practicing complex

Metcon

Bear Complex (15 min EMOM, 1 complex every minute)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press