CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

1 min Row

10 Squat jumps

6 Barbell shoulder press

1:30 sec Spiderman lunge/leg

1 min Childs pose

Warm-up to 65% for back squat and begin sets at 65-75%

Weightlifting

A: Back Squat (4 sets of 8, 1 set every 3 min)

Demonstrate and practice Push Jerk technique before beginning sets

B: Push Jerk (6 sets of 4, 1 set every 3 min)