CrossFit 6.24.15

CFPC – CrossFit


(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


:90 sec per side

Banded Hamstring stretch

Banded Lunge (facing anchor point)


1 set every :30 sec for 6 minutes:

1 Power clean+

1 Push Press

A1: Power Clean

A2: Push Press


(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)


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)

Deadlifts, 225# / 155#
Handstand Push-ups

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