CFPC – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

2 min Foam roll Thoracic w/ arms crossed over chest

Banded front rack mobility (:60/arm)

Childs pose :45 sec +:30 sec w/ shoulder variation

3 rounds:

10 Ring rows

15 Hollow rocks

10 Squat jumps

With a barbell, perform:

2 Sets- 1st with PVC, the barbell:

5 Barbell Hang power snatch

5 Push press

5 Overhead squats

Coach discuss movements and modifications.

Metcon

Metcon (Time)

20 Hang power Snatch (115/75#)

3 Rope climbs 15′

20 Box jump overs (30/24″)

30 Toes to bar

20 Push press

30 Burpee over bar

20 Overhead squats

16 min CAP

3 rope climb=15 Challenging ring rows or 6 Pull to stand

T2B can be modified with kipping knee raises or toes to rig