CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 min Row 70->90%

2 Rounds:

10 V-ups

10 Banded Good mornings

10 Ring rows

5 Barbell shoulder press

5 Pike push-ups

Weightlifting

1 set every 2 minutes for 5 sets of:

1 Snatch deadlift+

2 Snatch Pulls

AHAP w/ perfect form

Snatch Grip Deadlift

Snatch Pull

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

200m Run (5 reps)

15 Toes to bar

10 Handstand Push-ups