CFPC – CrossFit

Warm-up

Clean and Jerk (No Measure)

3 rounds:

5 Press and back (PVC)

5 Close-grip kip swing

10 Cat/Cow with 3 sec hold

15 sec Superman Hold

15 sec Handstand, or,

reverse hand plank hold

Skill

Metcon (AMRAP – Rounds)

8 min EMOM

a) :30 sec handstand hold

b) :30 sec Hang from bar

Handstand hold can be heels to wall, toes to wall, toes to band or freestanding.

Focus is solid midline and pressing through shoulders.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

5 Clean and Jerk (moderate)

10 Pull-ups

15 Box jumps (easy height)

Scale pull-ups with bands, but must be controlled and full ROM.