CFPC – CrossFit

Warm-up

Foam roll prior to class- quads, hamstrings, calves and upper thoracic region.

Warm-up (No Measure)

3 Rounds:

10 PVC pass through+toe touch

10 Squat jumps

12 Lunge steps

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1 min banded hamstring stretch/leg

1 min banded pigeon stretch/leg

10 Barbell RDLs

3 Jefferson curls

Metcon

Metcon (Time)

7 Rounds:

9 Deadlift (155/105#)

12 Box jumps (24/20″)

15 Air squats