CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds, start anywhere:

1 min Row, 70-80% effort

10 Squat jumps

10 Glute bridges w/ pause

10 Banded face pulls

10 Hollow rocks

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Couch stretch, :90 sec per leg

Child’s pose, 1 min + 1 min w/shoulder variation

10 Leg swings each direction

Warm-up power clean with:

5 Barbell RDLs

5 Clean pulls from the hang

5 Hang Power clean

5 Front squats

Metcon

Metcon (3 Rounds for reps)

3 Rounds, each for reps:

1 min max rep Back Squats (135/95#)

Rest 1 min

1 min max rep Chest-to-bar Pull-ups

Rest 1 min

1 min max rep Power Clean (135/95#)

Rest 1 min