CFPC – CrossFit
Clean/Press Warm-up (No Measure)
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
Banded front rack stretch, :60 sec/arm
Wrist stretches, :30 sec x2
Couch stretch, :45 sec/leg
Discuss power clean mechanics and bar path.
Spend 6 min warming up power clean.
Whole30 Challenge WOD (AMRAP – Rounds and Reps)
12 min AMRAP
8 Power Clean (155/105#)
12 Burpee box jumps (24/20″)
We will re-test this workout at the end of the challenge. Weight and height should be repeated.