CFPC – CrossFit
Warm-up (No Measure)
10 Goblet squats
10 Barbell push press
10 Close grip kipp swings
5 Russian baby-makers
10 Banded face pulls
:30 sec handstand hold, can be against the wall or accumulated free-standing
Band front rack stretch :90 sec/arm
7 sets of 2 Pause front squats.
Stop completely in the bottom of the squat before driving out and finishing the rep. Rest 2 entire minutes between each set.
Paused Front Squat (7 x 2, pause in the bottom, 2 min btwn sets)
Metcon (AMRAP – Rounds and Reps)
9 min AMRAP
6 Push press (185/115#)
2 Rope climbs
Push press is intended to be heavy. ~65%. Scale Rope climbs with 10 Jumping chest to bar, or 4 Pull to stands on the rope.