CFPC – CrossFit
BENCHMARK WEEK! We will be performing benchmark workouts and lifts each day this week. Do your best, we would love to see some new PRs!
Warm-up (No Measure)
Reverse Squat TABATA
:20 sec Squat hold
:10 sec Air squat
10 PVC Pass throughs
Box edge shoulder stretch, 1 min hold
5 Barbell Tempo front squat (5 sec down, 3 sec hold in the bottom)
10 x 1 Wallballs, max height throw, 5-10 sec between throws
Spend 15 min to find a 3 rep max Thruster. Proper form and depth are required on all reps!
Thrusters, 95# / 65#
Perform with 50% of today’s 3 rep max, but no more than 95/65#
Scale pull-ups with strict banded or ring rows.
9 min CAP