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
Hook grip!

Modify Toe to bar: 1) Kipping knee raises or attempts at T2B, 2) Toe to rig

Hang power clean must finish with standing tall and elbows forward of the barbell while it rests on the shoulders

Metcon

Metcon (Time)

18-15-12-9-6-3

Toes to bar

Burpees

Hang power clean (95/65#)