CFPC – CrossFit

Warm-up

Warm-up (No Measure)

Banded shoulder mobility

:60 sec per arm/per stretch

Front rack

Lat stretch

Archer

Banded lunge, facing rig

2 Rounds:

10 Barbell Push press

10 Push-ups

10 Air squats

20 Jumping jacks

Metcon

Metcon (Time)

Working on even minutes, resting on odd minutes, perform:

50 Calorie row

50 Pull-ups

50 Push press (40% 1RM)

50 Burpees to 6″ target