CFPC – CrossFit
Warm-up (No Measure)
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!
Box jumps (24/20″)