CFPC – CrossFit
Warm-up
Warm-up (No Measure)
6 rounds, increasing in intensity:
:20 sec Row
:40 sec Rest
:90 sec Couch stretch/leg
:90 sec Banded Hamstring stretch
:90 sec box Pigeon/leg
:90 sec Front rack stretch/arm
10 Wall therapy squats
10 Barbell push press
5 Barbell Tempo Front squats
Metcon
Metcon (9 Rounds for weight)
5-5-3-3-3-1-1-1-1
Thruster
Record weight for all sets.
AHAP while meeting all movement standard requirements.
Rest 2-3 min between sets