CFPC – CrossFit

Warm-up

2 Rounds:

10 Calorie row

:30 sec Squat hold (full depth, perfect form)

10 Box jumps

10 Wallballs

PVC Stretches (No Measure)

10 each:

1) Pass-throughs+toe touch

2) Windmill- right and left

3) Torso twist

4) Snatch grip push press

5) Overhead squat
Then;

Practice SDHP with empty bar and proper mechanics

Metcon

1 minute per station, record total reps each round.

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Womens weights:

14# medball, 55# SDHP & Push press