CFPC – CrossFit

Warm-up

Mobilize and foam roll prior to class

Clean/Press Warm-up (No Measure)

3 rounds:

5 PVC Pass through+ toe touch

5 Push press (dip, pause, assess vertical torso…then drive up)

10 Close-grip kip swing

5 Cat/Cow with 3 sec hold

2 Jefferson curls w/ barbell

15 sec Superman hold

15 sec Hollow hold

2 Wall walks
Discuss HSPU modifications:

Pike, box edge hspu

Spend 6 min to Warm-up Deadlift and Hang power clean.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

15 Deadlift (205/135#)

12 Toe to bar

9 Handstand push-ups

6 Hang power clean