CFPC – CrossFit

Warm-up

(No Measure)

2 Rounds:

200m Row

10 Push-ups

10 Sit-ups

10 Leg swings (frwd/back, left/right)

10 Empty bar push press

5 Empty bar shoulder press

Skill

A: Handstand Walk (Spend 10 min to find max distance attempt)

-OR-

B: Metcon (AMRAP – Rounds)

Every 2 min for 10 min (5 sets):

3 Wall walk +

8 Hands onto plates

*Wall walk; then in the handstand position, raise hands one at a time laterally onto a plate, then back to the floor. Alternate hands and complete 4 per side.

Metcon

Metcon (Time)

For time, 12 min cap:

10-8-6-4-2-4-6-8-10

Push Press (95/65#)

Chest to bar