CFPC – CrossFit

Warm-up

Clean/Press Warm-up (No Measure)

3 rounds:

5 Press and back (Bar)

5 Push press (dip, pause, assess vertical torso…then drive up)

10 Close-grip kip swing

5 Cat/Cow with 3 sec hold

2 Jefferson curls w/ barbell

15 sec Superman hold

15 sec Hollow hold

2 Wall walks
Discuss HSPU, execution and modifications.

Warm-up and prepare workout specific movements.

Metcon

Lynchpin Test 6 (Time)

4 rounds:

21 Wallballs (20/14#)

18 Pull-ups

15 Kettlebell swings (53/35#)

12 Handstand Push-ups

18 min CAP

Full squat wallballs 😉

Modify handstand push-ups with Box edge, Pike, or DB shoulder press: Range of motion requirements must be met!