Announcements

NEW SFH ORDER! Please sign-up for product by Friday! Sign-up sheet at the front desk, or tell your coach what you’d like ordered. Thank you!!!

CFPC – CrossFit

Warm-up

Clean and Jerk (No Measure)

3 rounds:

5 Press and back (PVC)

5 Close-grip kip swing

10 Cat/Cow with 3 sec hold

15 sec Superman Hold

15 sec Handstand, or,

reverse hand plank hold

Weightlifting

Push Press (6×3 @80-85%, 1 set every :90 sec)

Metcon

Metcon (AMRAP – Reps)

10 min AMRAP

5 Rep ladder:

5 Wallballs (20/14#)

5 Deadlifts (155/105#)

10 Wallballs

10 Deadlifts

15 Wallballs

15 Deadlifts

20 Wallballs

20 Deadlifts