CFPC – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
10 Burpees
10 PVC pass throughs
:20 sec Hollow rock hold
:30-45 Sec handstand hold
:30 sec Double unders/practice
5 Barbell shoulder press, in front of the rig or wall to promote straight bar path (maintain tight glutes!)
Weightlifting
Shoulder Press (5-5-5-5-5, 1 set every 3 min)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
10 Push-ups
10 V-ups
30 Double unders
V-ups Standard- Touch toes with straight legs, modify by bending the knees