CrossFit Papio – CrossFit

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Metcon (No Measure)

10-15 min general warm up:

25 leg swings fwd/bckwd + Lateral

10x single leg toe touch each side

10x Knee to Chest to lunge + thoracic rotation

25x banded good mornings

10x Scapular Push Ups (plush up plus) + 10x Push Ups

10x Table Lifts + 10x Table Rocks

30s Reverse Shoulder Extension

Grab Partner (s) + 2 barbells

-Bench Press Set Up Technique

-10x Bench with Empty Barbell

-10x RDLs with Barbell

-Deadlift Set Up Technique with light weight

– 5x Single Deadlifts (no touch and go)

-Deadlift Touch and Go technique

-10x Deadlifts touch and go with light weight

– warm up to starting weight for bench and deadlift with partner


Bench Press (5-5-5-5-5)

3:00 Minute Clock

Superset with Deadlift

Deadlift (5-5-5-5-5)

3:00 Min clock

*each set done after a set of 5 Bench Presses

Cool Down

Pigeon, Spinal Twist, Shoulders (No Measure)

2 Min Pigeon

1 Min Seated Spinal Twist

1 Min Reverse Shoulder Extension

1 Min Seated Archer Pose OR Single Arm Tricep Stretch

*9 min total
ADD 2 Minutes Twisted Cross EAch Side

*13 min total

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