CFPC – CrossFit

Warm-up

Warm-up (No Measure)

Couch stretch- 2 min per leg

Box edge pigeon- :90 sec per leg

Banded hamstring stretch- :90 sec per leg

Box edge lat stretch: :90 sec

Archer shoulder stretch :90 sec per side

Skill Transfer Excercises

1) Snatch Push Press

2) Overhead squat

3) Heaving snatch balance

4) Snatch Balance w/o Dip

5) Snatch Balance w/ Dip

Weightlifting

1 Complex every 2 minutes for 12 minutes:

Snatch Grip Push Press x2+

Snatch Balance w/ dip+

Overhead squat x2

Snatch Grip Push Press

Snatch Balance

Overhead Squat

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#