CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

2 min Row

:30-45 sec HS hold or Barbell OH

10 Shoulder press (bar path!)

5 Wall therapy squats SLOW

:30 Spiderman Lunge each leg

Weightlifting

5 sets of 3 Shoulder press @70%+

1 set every 2 minutes

Followed by;

6 Sets of Back squat:

6@60%

5@75%

3@85%

1@90%

1@90%+

Max reps @ 75%

Perform 1 set every 3 min

Shoulder Press

Back Squat