CFPC – CrossFit
Warm-up (No Measure)
10 Scap activation push-ups
10 Scap activation pull-ups
5 Strict pull-ups or ring rows
5 Barbell Shoulder press, focus on bar path and tight midline (squeeze the butt!)
5 Barbell Push press
1 min Row (~70% effort)
Warm-up push press and pull-ups. Discuss technique on kipp and adding power for the Chest to bar, and barbell cycling for the Push Press, maintaining bar path.
Push press (155/100#)
Push press weight is intended to be moderate (<60% 1RM).
Modify to standard Pull-ups, jumping C2B or another alternative movement maintaining the rep scheme.