CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 minute Row; 70% effort

5 Inch-worms, 3 push-ups

Spiderman Lunge down, High kicks back

Bear crawl down, Crab walk back

Banded shoulder stretches- Facing toward and away from rig

Weightlifting

Dumbbell Shoulder Press

One dumbbell in each hand, perform strict shoulder press (score combined weight)

Bent Over Row (Dumbbell- 1 arm, then the other)

15 minutes to complete:

4 sets each;

8 Dumbbell Shoulder Press

Followed by

8 Dumbbell Bent over row, per arm

Perform bent over row with knee and palm on bench, torso parallel to the floor and arm extended downward. No jerking, smooth and controlled reps only.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

9 Dumbbell Hang squat cleans

3 Wall walks (50′ Bear walk)

50 Double unders/100 Singles