CFPC – CrossFit

Warm-up

Clean/Press Warm-up (No Measure)

3 rounds:

5 Press and back (Bar)

5 Push press (dip, pause, assess vertical torso…then drive up)

10 Close-grip kip swing

5 Cat/Cow with 3 sec hold

2 Jefferson curls w/ barbell

15 sec Superman hold

15 sec Hollow hold

2 Wall walks

Metcon

Clean and Jerk (1-1-1, every 2:30 for 15 min (6 sets) @70%+)

Drop and reset between reps. Make each rep as clean as possible. Practice catching low and riding the weight down into the squat. Preferred split jerk today.

Weightlifting

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
14 min CAP