CFPC – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

1 min Row

12-20 Push-ups

:30-45 sec Handstand hold, wall facing if possible

10 Banded Face pulls

8 Band pull-aparts

5 Barbell push jerks

Then;

1:00 chest stretch on floor or wall / side

Weightlifting

Push Jerk (5-5-5-5-5)

1 set every 2 minutes. Perform sets AHAP while maintaining proper form and solid midline.

Metcon

Metcon (Time)

60 Calorie Row

30 Bench Press (135/95#)

40 Calorie Row

20 Bench Press

20 Calorie Row

10 Bench Press