CFPC – CrossFit
Foam roll and mobilize prior to class
Warm-up (No Measure)
20 Squat jumps
20 Knee hug stretches
15 Air squats, for quality
15 Push-ups, 3 second lowers to the floor each rep
10 Russian baby-makers
5 Press and back w/ barbell
**Focus form on lighter reps, maintain throughout heavier attempts**
48 min running clock:
12 min per lift to establish a heavy single for the day.
If you reach your max prior to the 12 min, prepare for the next lift and perform empty barbell reps for quality.