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)

2 Jefferson curls w/ barbell

5 Cat/Cow with 3 sec hold

15 sec Superman hold

15 sec Hollow hold

10 Close-grip kip swing

2 Wall walks
Discuss squat clean mechanics and practice reps with lighter loads. METCON load should be easily manageable for 3 relatively quick reps.

Metcon

Metcon (AMRAP – Rounds)

10 min EMOM

3 Squat clean (185/125#)

7 Bar facing burpees

Record total number of rounds completed. Goal is 8-10 rounds.