CFPC – CrossFit

Warm-up

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
Spend 5 min practicing double unders and working mechanics

Followed by 5 min to warm-up clean and jerk barbell

Discuss mechanics of clean and jerk and efficiency with touch and go

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

7 Clean and Jerk (135/95#)

49 Double unders