CFPC – CrossFit

Warm-up

(No Measure)

Down and Back

1A) High knees

1B) Butt kicks

2A) High kick march

3B) Spiderman Lunge

3 Rounds:

6 Push-ups

6 Tempo Squats (22X1)

12 Heavy Russian Swings

-Mobility-

:90 sec per side

Banded Hamstring stretch

Banded Lunge (facing anchor point)

Weightlifting

1 set every :30 sec for 6 minutes:

1 Power clean+

1 Push Press

A1: Power Clean

A2: Push Press

Metcon

(No Measure)

10 min-Practice HSPU Scaling/efficiency.

Key points:

1) Vertical torso

2) Proper hand placement

3) Full R.O.M. (Head to floor, press to lockout)

Kipping:

1) Knees/legs to 90 degrees

2) Bottom of feet facing the sky

3) Drive heels upward, then to the wall

4) Finish with only heels in contact w/ the wall

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups