CFPC – CrossFit
Warm-up
Down and Backs
Lunge down, w/ side stretch
5 inch-worms with 3 pushups
High kicks+toe touch
Bear crawl
Couch stretch- 2 min per side
Spiderman lunge w/ shoulder variation- 2 min per side
Barbell Basics (No Measure)
With a barbell, perform (PVC for beginners);
2 rounds:
5 Deadlift w/ Pause at knee
5 Hang Power Cleans
5 Front squats
3 Push Press
3 Split jerks w/ pause in catch
Weightlifting
Front Squat- 1 set every 2 minutes:
10 @50%
8@60%
6@70%
5@75%
4@80%
3@85%+
Max reps @75%
Split Jerk- 1 set every :90 sec
8 sets of 2 @70%+