CFPC – CrossFit

Warm-up

Warm-up (No Measure)

5 min row, :45 sec @65%, :15 sec @85%+

3 minutes in Goblet squat

10 PVC Overhead squats

10 PVC Pass through+toe touch

:30-:45 sec Handstand hold

:45 sec Spiderman lunge/side

:90 sec Banded lat stretch/side

:90 sec Elbow in band stretch/side

With Barbell, 2 rounds:

5 Snatch grip push press

5 Snatch balance

5 Overhead squats

Weightlifting

Overhead Squat (3-3-3-3-3-3-3)

Complete 1 set every 2 minutes, as heavy as possible.

Metcon

Jeremy (Time)

21-15-9

Overhead Squats, 95# / 65#

Burpees