CFPC – CrossFit

Warm-up

Clean/Press Warm-up (No Measure)

3 rounds:

5 PVC Pass through+ toe touch

5 Push press (dip, pause, assess vertical torso…then drive up)

10 Close-grip kip swing

5 Cat/Cow with 3 sec hold

2 Jefferson curls w/ barbell

15 sec Superman hold

15 sec Hollow hold

2 Wall walks
Discuss complex.

Perform complex with empty barbell 5x

Warm-up to starting weight for complex.

Weightlifting

Metcon (Weight)

12 sets, 1 set every 2:30:

1 Power clean+

2 Front squat+

1 Shoulder to overhead

Work up in weight across your sets.