CFPC – CrossFit

Warm-up

Warm-up (No Measure)

10 min AMRAP (quality warmup pace):

1 Wall-to-wall touches in the courtyard

2 Wall walks

6 Burpees

8 Decline Banded face pulls (band at knee height)

Discuss proper movement pattern, Demo, and have athlete choose 1 to perform 10 reps:

-Box dips (triceps)

-Ring Push-ups (adjust angle as needed)

– Strict Ring dips

Demo DB Snatch

Discuss keeping the DB close and chest tall and power through the legs.

Have athletes perform:

5 Dumbbell shrug+high pull (up center-line of body)

6 Alternating DB snatches

Metcon

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

200m Run

15 Ring dips

10 Alternating dumbbell Snatch (50/35#)