CFPC – CrossFit

Warm-up

Warm-up (No Measure)

Spend 5-10 min prior to class performing mobility: Foam roll thoracic, use lacrosse ball around shoulder blade and under armpit, use Orb ball on psoas and hip flexors.

Warm-up

3 min Row, 70% effort

:30 sec PVC Front rack stretch per arm

1 min Childs pose

1:30/leg Pigeon stretch

2 rounds:

8 Barbell RDLs

10 Perfect PVC OHS

12 Bird dogs

8 Barbell good mornings

5 Cat/Cows

50’/arm Single arm KB waiter walk

Spend 6 min warming up Overhead squat taken from the floor

Metcon

Lynchpin Test 8 (Time)

3 Rounds for time:

21 Deadlifts (185/135#)

7 Overhead Squats

9 min CAP

One bar. No racks.

Modify weight according to Overhead squat ability.