CFPC – CrossFit

Warm-up

Warm-up (No Measure)

30 Jumping jacks

25 Double unders/50 singles

20 Air squats, controlled

15 Jumping pull-ups or ring rows

10 PVC Pass through & toe touch

Then;

3 rounds:

10 Kipp swing

5 Barbell press and back

:30 sec PVC Front rack mobility

:30-45 sec HS hold

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
No more than 50% of your Thruster or Push press max. Pull-ups can be scaled with a band (strict) or as jumping pull-ups

9 min CAP

Weightlifting

1 set every :90 sec for 15 min (5 rounds)-

a) 12 Weighted lunges

b) 8 Ring Squat row and reach each side

https://www.youtube.com/watch?v=33_Is3sj2-s

Weighted Lunges

Perform lunge steps with a DB or KB in each hand