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)

2 Jefferson curls w/ barbell

5 Cat/Cow with 3 sec hold

15 sec Superman hold

15 sec Hollow hold

10 Close-grip kip swing

2 Wall walks
Spend 5 min warming up power clean for metcon

Metcon

Metcon (Time)

15-12-9-6-3

Power Clean (185/125#)*

200m Run

*No heavier than 70%