CFPC – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

2 min Row

10 Reverse lunge steps

20 Jumping jacks

10 Barbell good mornings

20 Heavy Russian swings

Discuss deadlift points of performance and practice with unloaded barbell:

1) Maintain lumbar curve

2) Hips and shoulders rise together

3) Weight biased to the heels

4) Shoulders stay back and do not reach for the ground on the descent

Discuss box jumps. Loading of posterior chain and driving through the floor to land tall on the box. Step down or Rebounding options.

Load up wod weight and perform 5-3-1-3-5 of Deadlift and box jumps. Rest 3 minutes and Begin the METCON!

Metcon

Metcon (Time)

21-15-9-15-21

Deadlift (205/145#)

Box jumps (24/20″)