CFPC – CrossFit
Spend the first 5-10 min of class foam rolling and performing mobility
Everything Warm-up (No Measure)
3 rounds of 10 reps of:
Russian baby-makers (5 per round)
Overhead Squat with PVC
Sit-ups or GHD Sit-ups
Back-extensions or Supermans
Pull-ups or Ring rows
Hand Release Push-ups
Demo and discuss DB Clean and Jerk
Jump, shrug, pull- Do not “Swing” the dumbbells to the shoulders
10 DB Clean and Jerk (50/35#)
*Begin w/ DBs hanging below the knees. It is not necessary to touch the floor.
Foam roll and stretch!