CFPC – CrossFit

Warm-up

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

Warm-up (No Measure)

3 Rounds:

10 Narrow grip kipp swings

5 Russian Baby makers

:30-45 sec Narrow HS hold

Weightlifting

Practice Split jerk footwork with empty barbell as a class

Behind The Neck Jerk (1 rep every :45 sec for 9 min)

Complete at a slightly challenging weight, ~80% 1RM Split Jerk. Focus on back rack jerks is footwork and power.

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

6 DB shoulder press/arm

12 Burpees to plate

36 DU/ 60 Singles