CFPC – CrossFit

Warm-up

Warm-up (No Measure)

6 minutes @70-80%:

5 Burpees

7 Barbell Hang Muscle snatches

9 Kettlebell swings

——————–

Side lunge stretch, :30 sec/side x2

10 Russian baby-makers

2 min Couch stretch/side

10 PVC pass through+10 close grip kipp swings x2

:90 sec band lat stretch/arm

Metcon

Metcon (7 Rounds for reps)

7 Rounds, each for reps:

1 min Muscle Snatches (75/55#)

1 min Overhead squats

1 min Burpees over the bar

1 min Rest