CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

5 PVC Pass through+ toe touch

5 barbell Strict press

5 Cat/Cow with 3 sec hold

15 sec Superman hold

15 sec Hollow hold

10 Close-grip kip swing

10 Scap activation pull-ups

2 Wall walks

Spend a few minutes warming up Shoulder press and setting up pull-up station.

Metcon

Metcon (Time)

15-12-9-6

Strict Press (115/75#)

Strict pull-ups

Modify with bands or box assistance. Concentrate on a tight body/core hold throughout both movements- press and pull-ups.