CrossFit 3.16.17

CFPC – CrossFit



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 (Time)

35 No Push-up Burpees

30 Slamballs (40/20#)

200m Farmer’s Carry (55/35#)

25 No Push-up Burpees

20 Slamballs

200m Farmer’s Carry

15 No Push-up Burpees

10 Slamballs

200m Farmer’s Carry

“No Push-up Burpees”= Lower your body into a full plank position, return to standing, jump off the ground and clap overhead- No need to lower your body flat on the floor

Be sure to follow the ball down on each rep of the slamballs, even the last one!


B: Metcon (No Measure)

Perform today’s ROMWOD

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