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
Banded front rack stretch, :60 sec/arm

Wrist stretches, :30 sec x2

Couch stretch, :45 sec/leg

Discuss power clean mechanics and bar path.

Spend 6 min warming up power clean.

Metcon

Whole30 Challenge WOD (AMRAP – Rounds and Reps)

12 min AMRAP

8 Power Clean (155/105#)

12 Burpee box jumps (24/20″)

We will re-test this workout at the end of the challenge. Weight and height should be repeated.