CFPC – CrossFit

Warm-up

Warm-up (No Measure)

Foam roll/stretch for 8 minutes

-Focus on hamstring, upper back, shoulders

-Use bands, lacrosse balls, yoga stretches etc

3 rounds:

5 Russian baby makers, hold both positions 3-5 seconds/rep

5 Cat/Cows, hold both positions 3-5 seconds/rep

10 PVC Pass throughs

10 Perfect barbell back squats

10 Barbell Push press

:30 second handstand hold

6 min- Warm-up shoulder to overhead and back squat

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

6 Shoulder to overhead (185/125#)

400m Run (=8 reps, 1/50m)

Rest 5 min

Metcon (Time)

3 Rounds:

8 Back Squat (245/155#)*

400m Row

*From rack