CFPC – CrossFit

Warm-up

Spend the first 5-10 min of class foam rolling and performing mobility

Everything Warm-up (No Measure)

3 rounds of 10 reps of:

Russian baby-makers (5 per round)

Overhead Squat with PVC

Sit-ups or GHD Sit-ups

Back-extensions or Supermans

Pull-ups or Ring rows

Hand Release Push-ups
Demo and discuss DB Clean and Jerk

Jump, shrug, pull- Do not “Swing” the dumbbells to the shoulders

Metcon

Metcon (Time)

5 rounds:

300m Row

20 Sit-ups

10 DB Clean and Jerk (50/35#)

*Begin w/ DBs hanging below the knees. It is not necessary to touch the floor.

Cool Down

Foam roll and stretch!