CrossFit 11.30.15

CFPC – CrossFit

MOBILIZE prior to class if possible!


Warm-up (No Measure)

10 min, or 3 rounds:

:30 Sec squat hold PERFECT

10 Overhead Squat with PVC

15 Heavy Russian swings

10 Cat/Cow

10 Pull-ups or Ring rows

10 Barbell shoulder press


45 min running clock,

15 min per exercise:

Warm-up movement then

Progress to a 5 Rep max,

Aim for 83-88% 1RM

Shoulder Press

Back Squat