CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

6 Burpees

12 Heavy russian swings

18 Lunge steps

Mobility:

Banded lat stretch, :60 sec per arm

Banded front rack stretch, :60 sec per arm

2 min Goblet squat hold

Discuss and demo OH squat Points of Performance, Warm-up OH squats

Metcon

Metcon (Time)

28-21-14

Kettlebell swings (53/35#)

Burpees

Overhead squat (95/65#)